DASH Diet – For People With High Blood Pressure.

DASH, or Dietary Approaches to Stop Hypertension diet was initially using like a method of nutrition for people with high blood pressure. How errors you showed very successful and lose weight. Therefore, DASH diet is also reduction diets.

DASH diet abundant in dairy products with low-fat milk, fruit and vegetables and thus its ingredients helps reduce the risk of hypertension (high blood pressure). The above mentioned is confirming throw numerous studies.

The DASH diet is  a good choice for those bothered by the monotony of eating while dieting.

Although initially designed for people with hypertension. It is a good choice of food for the whole family.

In the DASH diet is an important protein

The DASH diet is an important protein intake and that of chicken, turkey, fish, seafood. Note: do should limit seafood consumption due to high amounts of cholesterol in them. You can eat non-fat cheese, eggs (and egg whites, given that the yolk is rich in cholesterol). It is also important to drink and legumes, soy and soy products.

Fruits, vegetables, cereals and dairy products you can consuming. For milk and dairy products (yogurt, kefir, sour milk) should be taken to consume reduced calorie products and that their share of fat in an amount ranging from 3 to 4 servings a day.

Fruits and vegetables should eat mostly fresh given that both contain the greatest amount of vitamins. You can eat fruit as a stewed fruit too. But with no added sugar, and dried fruits like plums, apricots and figs. Fruits and vegetables would be good to eat in the 8 to 10 servings, and grains 7 to 8 servings.

It is better to consume whole grains than refined with time that the foundation of this segment are brown rice, pasta and bread made from whole-wheat flour. We recommending  and other grains such as oats, barley, millet, corn grits and other.

dash diet

What is good

For breakfast is excellent to consume cereals served with chopped fresh fruit and milk with low percentage of fat. While for lunch and dinner on your table can be found one of the countless variations. That includes grains, meat or fish served with vegetables such as cauliflower, carrots, broccoli or spinach salads, and pelvis. You can also enter daily legumes such as lentils, peas, soy beans or chickpeas.

One of the benefits of legumes, grains and vegetables is that they are rich in dietary fiber that promotes digestive processes, contributing to the reduction of elevated cholesterol and thus contribute to the process of weight loss.

Earlier it was mentioned that one of the ingredients for protein intake is seafood. However, that with them we have to be careful. Because it contains high levels of cholesterol (even though they do not have a lot of saturated fatty acids).

The DASH diet is primarily for people with high blood pressure. That is often accompanied by elevated cholesterol. Therefore you can eat seafood  2 (or maximum 3) times a week.

Lean meat and poultry, it’e enough like 3 servings per week. You can eat and pastries, in the form of unsweetened canned fruit, pudding and fruit yogurt low-fat milk.

Snacks in DASH

As you surely noticed, there are three main meals throughout the day (breakfast, lunch, dinner), and if you are between these meals overtake a strong sense of hunger, you could turn the tables between meals in the form of fruits, vegetables, nuts (walnuts, almonds, hazelnuts), or an integral biscuits.

Take into account the intake of sodium or salt. They have an important impact on our body. Therefore, the scientists created an additional study, DASH – Sodium study, which examined the effect of sodium on blood pressure.

Pursuant to the results,  reducing sodium intake leads to lowering blood pressure. Especially when diets low in sodium (less salt) is in combinations with the DASH program. You need a maximum of 2.5 – 5 grams of salt, per day, or one-half to one teaspoon per day.

The sample menu for DASH diet

Breakfast: cereal with no added sugar with a little fat milk and fresh chopped fruit

Snack: Nuts (5 pieces )

Lunch: soup until peas with carrots, onions, without roux, “the sudden” Roast turkey breast, with a minimum of salt

Snack: fruit, if desired

Dinner: cottage cheese with chives, slice of bread, a salad of tomatoes, with a minimum of salt

DASH plan

Plan according to the DASH diet is a diet full, healthy and vibrant for maintenance. The diet is basing on scientific evidence of quality of nutrition and the impact of certain foods on the body.

By helping people to introduce a healthy lifestyle, prevent high blood pressure and lose weight. Diet is the optimal speed and in accordance with the recommendations of losing a week to 0.5 kilograms.

What has proved to be very effective in conducting a diet is free. Therefore, is conducting on-line diary weight loss on specialized forums for weight loss. American Institute of Health in its six-month study found the following. Individuals who kept a weight loss diary, lost an average of 7 pounds more than those who did not take a diary.

“The point of log weight loss is that the person much more difficult to make mistakes in the implementation of the diet when their progress followed by other forum users. Besides often proves how important support in some moments of people who have a similar problem, “said Bill Brogan, a doctor at the said institute.


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