DASH-diet. Effective diet for hypertension

Get rid of hypertension is possible, for this it is only necessary to change the diet. The developed Dash-diet allows to normalize pressure and weight.

Advantages of changing the diet

Contrary to popular belief, there are diets that contribute not only to losing weight, but also to overall improvement of the body. One of the most well-known therapeutic methods of nutrition is DASH (a dietary approach aimed at preventing hypertension).

But the developed menu can be used not only by people suffering from pressure surges, but also by those who simply want to lose weight and improve their health. After all, as a rule, the treatment of hypertension begins just as a change in the principles of nutrition. The disease in most cases is directly related to excess weight, excessive cholesterol and salt.

The right balanced diet can be called the Dash-diet. Its menu includes all the substances that are necessary for the full functioning of the body. It is also important to understand that this is not just a diet, but a lifestyle that is desirable to adhere to on a regular basis.

Basic principles

Leading cardiologists in America have developed a special diet for hypertension. Its menu contains a large amount of vegetable fiber. But this is so useful for the heart and blood vessels. But products that can increase blood pressure and cholesterol are excluded from nutrition.

This diet is high in calories, which can frighten people with excess weight. If you want to lose weight, then it's necessary to use not 2000 kcal every day, as the developers recommend, but 1600.

In addition to changing eating habits, it is desirable to revise the lifestyle. To increase the effectiveness of the diet, you can do fitness, start running. If the loads you are contraindicated for health reasons, then it is worth getting used to regular walking tours.

Recommendations for hypertension

If you decide to start fighting with increased blood pressure, then the Dash diet will help you. The menu for the week includes not only vegetables, fruits, but also legumes, fish, meat, cereals, nuts, fermented milk products and milk.

It is important for hypertensive people to pay attention to the fact that it is necessary to abandon soy sauce, various salty seasonings and additives, which include sodium glutamate. Instead, you can use spices, herbs, various spices, lemon or a small amount of wine. If you reduce the amount of salt, then the pressure is normalized faster. In addition, the kidneys and the heart begin to work more efficiently. Reduce the risk of various negative manifestations of hypertension can be by eating fish oil in capsules or sea fish.

Also, the developers of the diet recommend less to handle products, to refuse from conservation.

Start changes

Before deciding on radical changes, it is necessary to understand what the Dash-diet is. Its menu is quite diverse. But its main feature is that you need to eat regularly. A week is allowed even 5 servings of sweets. Each of them corresponds to 1 glass of sparkling water, 15 g of chewing sweets, 1 tbsp. L. Jam, jelly or sugar.

Change your diet in one day is almost impossible. Therefore, specialists have developed special recommendations to get used to the regime. To begin, it is necessary to remove ½ of the usual daily amount of butter, margarine or salad dressing. It is also important to gradually begin to introduce into the diet products of plant origin. For example, if you eat 1-2 vegetables a day, you need to add another portion for lunch or breakfast. The same must be done with the fruit. Gradually, their number must be brought to the necessary.

You also need to monitor the amount of dairy products. For example, sweet tea at lunch is best replaced with a cup of milk. In addition, you need to reduce the amount of alcohol consumed. On the day, men are allowed to drink up to 60 ml of vodka or 240 ml of wine, for women the portion is reduced by 2 times.

It is important to limit the consumption of meat products. They should not be more than 200 grams per day. If you eat much more meat, then reduce the portion should be gradual. You need to make up your diet so that the menu is dominated by vegetarian products.

Gradually try to increase portions of rice, vegetables, legumes. We should not exclude sweet snacks, various desserts. Dash-diet provides that they should be. As snacks you can use fat-free foods, various fruits, including those that were canned in your own juice, nuts, raisins, unsalted popcorn.

Vegetable portions

The main principle of the diet is that a certain number of certain products must be present daily in the diet. Developers found that it is optimal to eat 5 servings of vegetable crops every day, which are necessarily included in the Dash-menu. Each of them corresponds to one of the following items:

- 3 inflorescences of broccoli cabbage;

- green onions (10 feathers);

- a cup of green leafy vegetables (lettuce, spinach);

- 1/3 of the average cucumber;

- 13 radishes;

- 8 young carrots;

- 6 slices of courgettes;

- 1 regular tomato (or 3 small ones);

- half a cup of salad from boiled potatoes and chopped white cabbage;

- 1 Bulgarian pepper;

- 1 corn;

- 2 small beets;

- ¾ cup of vegetable juice;

- 1 artichoke;

- 4 things. Brussels sprouts;

- 6 asparagus shoots;

- 7 mushrooms;

- 1 average turnip;

- ½ cup cooked beans;

- 10 slices of deep fried potato fries;

- a quarter of a cup of tomato dressing or pasta;

- 1 baked potato;

- 1 onion;

- 1 cup of broth from vegetables or beans.

But not only vegetables form the basis of the diet.

Fruit

No less important are other vegetable products. The right diet necessarily includes fruits. Every day, you need to consume 5 servings of these products. Each of them can consist of:

- one fruit (apple, banana, pear, peach, orange);

- Slices of melon;

½ grapefruit;

- ¾ cup of fruit juice;

- 7 berries of strawberry;

- 0.5 cups of frozen fruit;

- 12 grapes;

- 11 cherries;

- half a glass of any sliced fruit (they can be fresh or canned);

- 1.5 average sinks;

- quarter of a cup of dried fruits;

- 2 apricots;

- halves of mangoes;

- 1/8 avocado;

- 1/4 papaya;

- 1 kiwi fruit;

- 9 pcs. Dried apricots;

- 5 pieces. Raisins.

Do not forget that 5 such servings will have to be eaten daily. You can choose what you want, independently.

Cereal products

Dash-diet is designed primarily to improve health. Therefore, the food should be balanced and full. And this is impossible if you give up cereals and bread. Every day you need to eat 7 portions of these products. Each of them can include:

- bagel length of 6 cm;

- 1 piece of bread;

- 1 loaf or a small cake (weighing up to 30 g);

- 3 large or 6 small crackers;

- 3 loaves;

- 30 g cereal flakes;

- 9 pcs. Biscuit cookies;

- half a cup of pasta, rice, porridge;

- 2 bread sticks ;

- 2 cups of popcorn.

The right combination of foods is the basis that is used by dietary diets. Medical diets in the first place should be aimed not at losing weight, but on improving health. And this can be achieved only in the case when all the necessary microelements, vitamins and nutrients are in sufficient quantity in the body .

Protein Products

Dash-diet is not a vegetarian diet, as some may think. Although certain restrictions in it are still present. Nevertheless, 2 servings of protein products are needed daily. They include meat, fish, chicken, eggs, seeds, nuts, beans, crab meat, shrimp.

So one portion of protein products can consist of:

- Beef or pork low-fat boiled meat (in the amount of 55-85 g);

- boiled chicken without skin (55-85 g);

- boiled fish (55-85 g);

- 1 egg or 2 proteins;

- a third of a cup of peanuts or walnuts;

- 30 grams of lean ham;

- ¼ cup sunflower seeds or pumpkin;

- 1,5 sausages;

- 6 shrimp;

- half a cup of soy cheese;

- 4 Pacific or 11 Atlantic oysters;

- quarter of a glass of canned salmon;

- 1/3 cup of crab meat;

- canned fish (55-85 g);

- ½ cup of baked beans.

Dairy

Inclusion in the diet of fruits, vegetables, meat and cereals will not replace complex nutrition. It is important to eat 3 servings of dairy products daily. It can be yoghurt, cottage cheese, cheese. Each serving consists of:

- 1 cup of milk, kefir, acidophilus, yoghurt or other drinking sour milk product;

- 55 g of processed cheese;

- cups of cottage cheese;

- half a cup of condensed milk;

- half a glass of low-fat dry milk;

- 50 grams of hard cheese;

- 1.5 cups of frozen milk.

Possible menu options

Even knowing how many products can be consumed daily, many find it difficult to make a diet. The developed diet for hypertension for a week can help.

The menu can be as follows. For breakfast, you can eat a cup of rice (or any other cereal culture) with honey, 40 grams of cheese, a slice of butter. After 2-3 hours should be followed by a second breakfast. It can consist of 1 fruit (your choice) and portions of nuts.

Lunch should be nutritious. A cup of soup is suitable for the third meal. It is desirable that the basis for it was a vegetable broth, and it can be filled with vegetable oil. Supplement the soup can be a slice of bread and boiled chicken (or meat). On the second cook the porridge (for example, buckwheat), make a salad. For an afternoon snack an ideal variant will be a fruit (kiwi, orange, apple, cherry, grapes). Do not forget about dinner. It can include sour-milk products. You can not just eat yogurt, but make, for example, curd casserole. You can supplement it with a glass of juice.

This is only an approximate version of nutrition for those who liked the Dash-diet. The menu for the week should be varied. It is desirable that it includes the maximum possible number of products from the list. For example, when planning a diet, alternate meat, fish and legumes. This will give you the opportunity to get the most out of your diet. But, besides this, such a variety ensures that the new regime will not bother you and bore you.

Reviews

Talking about whether a proper diet is effective, one must understand that it is necessary to adhere to it for at least six months. Although the first results are noticeable, judging by the reviews, in a few weeks. With a change in nutrition in people begins to improve health, disappear sudden pressure surges, the level of cholesterol is normalized.

If you want to gradually lose weight and fix it, then you will also come to the aid of the Dash diet. Testimonials indicate that it helps to lose about 3-4 kg per month. At the same time, the weight does not return. Of course, such rates of weight loss do not suit everyone, but they are not stressful for the body. In addition, a person quickly adapts to fractional nutrition. People who have experienced the effect of a diet, say that over time it became difficult for them to eat large portions. They are used to drinking enough liquid, eating vegetables and fruits. And this only contributes to the fact that the weight does not return.

Hypertension suggests that their well-being improves significantly if they adhere to the principles that the Dash diet recommends. The menu for a week, compiled according to all the rules, helps make the diet not only useful, but also diverse. And experts do not tire of repeating that without changing food habits and lifestyle, it is almost impossible to fight with increased pressure.