DASH diet - proper nutrition in hypertension

Unlike most of today's fashionable diets, addressed to a certain "average" person, the DASH diet has a very specific addressee. In fact, it is curative, as it represents a balanced nutrition complex aimed at improving the body, suffering from a number of serious ailments.

DASH diet - what is it?

The DASH diet differs significantly from most diets: it is intended for those who suffer from hypertension and who need to reduce weight so that treatment of the underlying disease is successful. Its use helps to clean the vessels of harmful cholesterol, which will reduce the pressure. In addition, it is recommended to use it for the prevention of the following diseases:

• oncological;
• cardiovascular;
• kidney stone disease;
• strokes;
• diabetes mellitus.

It was developed in the States and recognized as one of the most effective. It is based on the Mediterranean, vegetarian and a few diets, so a diet like DASH, according to many experts, deserves wide circulation. However, it has limitations on the use of salt and requires a small preparatory stage before switching to DASH.

DASH Diet for Hypertension

The main addressees of this diet are hypertension. Its use allows to normalize the level of cholesterol and improve the state of lipid metabolism, reducing the risk of other serious diseases. Using a set of appropriate products, the DASH diet in hypertension helps to reduce weight, improving heart function and losing weight, in general.

American diet DASH

DASH diet allows to solve at once three problems: to reduce weight, to treat a hypertension and to carry out preventive influence on an organism. Many experts believe that the factor determining its success was a unique complex, which included food products in hypertension, which are actively working to reduce weight and normalize the pressure. Among them:

• vegetables and fruits;
• beans;
• products from whole grains;
• lean meat and fish;
• low-fat milk products.

From the diet excluded fatty, salty, smoked food, sweets and canned food, so the diet is more associated with a vegetarian diet. By giving preference to natural products and including animal protein of high quality, it provides a full-fledged diet and the intake of essential nutrients for life.

DASH Diet - Menu for the week

The positive point is that the DASH diet, the menu of which includes a large set of products, allows you to lose weight correctly, without worsening your health. It is not a pronounced low-calorie, because it assumes a daily intake of up to 2000 kcal (the figure may fluctuate, depending on age, health status and other individual factors), so it contains products of varying caloric value and glycemic index . The volumes of consumed products in it are measured in portions, each of which includes:

• boiled rice or pasta - 0.5 cup;
• bread - 1 piece;
• boiled fruit or vegetables - 0.5 cups;
• fresh fruit or vegetables - 1 cup;
• low-fat milk - 1 thin glass;
• olive oil - 1 teaspoon;
• boiled meat - 100 g.

Within a week, in addition to the listed products, it is recommended to consume up to 5 servings of dry beans, nuts and different seeds and 3-5 servings of sweet. Limited use of natural butter and low-calorie natural yoghurts, fresh baked goods, dried fruits, raisins is allowed. Salt is not completely excluded from the diet.

DASH diet recipes

When using DASH, the food remains full and balanced, and its calorific value (2000 kcal) allows maintaining the level of energy necessary for normal life. At the same time, the body needs vitamins, minerals, amino acids and other vital elements contained in food, from which it is possible to prepare tasty and healthy dishes.

Ingredients:

• oat bran - 2 tbsp. spoons;
• flakes from whole grains - 2 tbsp. spoons;
• Hercules - 2 tbsp. spoons;
• flour from oats - 1 tbsp. a spoon;
• proteins of chicken eggs - 2 pcs .;
• cinnamon, stevia powder - on the tip of the knife.

Preparation:

1. From all the products knead the dough with the addition of spices.
2. Preheat electric wafer, place dough pieces and bake from both sides until cooked.
3. Ready cakes to break into small pieces.

Ingredients:

• avocados - 4 pieces;
• broccoli or spinach - 200 g;
• shrimps peeled - 200 g;
• garlic - to taste.

Preparation:

1. Boil the shrimp, sprinkle with lemon juice.
2. Vegetables boil, chop with garlic.
3. Cut the avocado, remove the bones and the flesh.
4. Fill with a mixture of shrimp and vegetables.
5. Serve with crackers.