The DASH diet is a nutrition system for hypertensive patients developed by doctors. It is based on the restriction of salt and saturated fats in the diet – the key causes of high blood pressure. What is allowed and what is forbidden? Menu for the entire week.
What is the DASH diet?
The DASH diet is a nutritional system developed by the US National Institute of Health for hypertensive patients. Following this diet helps prevent high blood pressure and also helps reduce the negative health effects caused by hypertension.
The acronym DASH stands for Dietary Approaches to Stop Hypertension. The diet was developed by scientists during the years 1993-1997, and its effectiveness in reducing blood pressure is confirmed by a number of studies.
Along with the vegetarian and Mediterranean diets, the DASH diet has been ranked among the top three most beneficial diets by several US scientific institutions – including the Department of Agriculture and the American College of Cardiology.
Hypertension – symptoms and dangers
First of all, hypertension harms the heart and circulatory system. Excessively high blood pressure leads to a loss of elasticity in the walls of the arteries and also reduces the flow of blood and oxygen to the heart muscle. Consequences – arrhythmia, heart failure, angina pectoris, or even a heart attack.
Improper nutrition is the most important factor that provokes hypertension. In particular, we are talking about a diet high in salt, saturated fats, and trans fats – but with a chronic lack of fruits, vegetables, and various sources of fiber (for example, whole grains).
Nutrition against hypertension
First of all, the DASH diet recommends limiting salt and animal fats. In the diet, only fruits, vegetables, whole grains and low-fat dairy products, vegetable fats (in moderation), fish, and lean meats are allowed.
Any fast carbohydrates (sugar, sweets, white bread, pastries, juices), excessively starchy foods (white rice, boiled pasta), fatty foods (butter, cheese, lard, pork, sausages), snacks (chips, salted nuts, crackers), margarine and mayonnaise are forbidden.
Influence of lifestyle
To lower blood pressure and get rid of hypertension, it is recommended not only to follow a diet (in particular, adhere to the DASH nutrition system) but also to give up bad habits, engage in regular physical activity, and control stress levels.
Smoking, drinking alcohol, and excessive caffeine intake lead to disruption of the cardiovascular system – especially against the background of elevated levels of the stress hormone cortisol. In addition, to maintain health, it is important to pass the daily rate of steps.
DASH diet – daily menu
The DASH diet is based on the complete exclusion from the diet of excessively salty foods – not only chips, crackers, and other snacks, but also carbonated drinks. Even diet soda contains a significant amount of salt.
Nutrition for hypertensive patients should include only whole vegetables and fruits (not in the form of sugar-rich fruit juices), lean meats, and whole grains:
Day 1
| Meal | Menu |
| Breakfast | – Drink with ginger and lemon – Oatmeal with milk, natural yogurt, and berries |
| Snack | – Strawberries |
| Lunch | – Minestrone – Fish souffle – Eggplant caviar |
| Afternoon tea | – Cherry jelly with yogurt |
| Dinner | – Salad made of avocado, red cabbage, and chickpeas – Cucumber sauce – Steamed shrimp |
Day 2
| Meal | Menu |
| Breakfast | – Baked granola with raisins, cranberries, chia seeds, and nuts – Almond milk |
| Snack | – Drink with ginger, and lemon – Pear |
| Lunch | – Sauerkraut soup with porcini mushrooms – Haddock in lemongrass and aromatic salt – Quinoa Tabbouleh with Herbs and vegetables |
| Afternoon tea | – Poppy – Cowberry juice |
| Dinner | – Sesame salmon with marinated zucchini – Grilled vegetables |
Day 3
| Meal | Menu |
| Breakfast | – Corn porridge with almond milk |
| Snack | – Strawberry |
| Lunch | – Marseille soup with seafood – Pkhali from white cabbage – Rice mix with stewed vegetables and olive oil |
| Dinner | – Cod baked with Provence herbs – Blanched vegetables |
Day 4
| Meal | Menu |
| Breakfast | – Cottage cheese casserole with prunes – Berry jam with chia seeds |
| Snack | – Red apples |
| Lunch | – Fish solyanka – Scallops with lemon – Rice mix with vegetables |
| Afternoon tea | – Fish solyanka – Scallops with lemon – Rice mixed with vegetables |
| Dinner | – Salad leaves with tomatoes, cucumber, and quail egg – Pesto – Sea bass with pistachios |
Day 5
| Meal | Menu |
| Breakfast | – Spelt porridge with almond milk – Coconut cheesecakes – Sour cream |
| Snack | – Pear |
| Lunch | – Hot pumpkin curry soup – Cod baked with Provence herbs – Green perlotto baked with vegetables, feta cheese, and sunflower seeds |
| Afternoon tea | – Oatmeal cookies with fresh fruits |
| Dinner | – Steamed pike perch meatballs with shrimps – Salad leaves with cucumber and cherry tomatoes |
Day 6
| Meal | Menu |
| Breakfast | – Omelet with vegetables |
| Snack | – Pineapple |
| Lunch | – Indian lentil soup – Grilled squid – Mashed potatoes with spinach and pine nuts |
| Dinner | – Salmon miso – Cauliflower couscous |
Day 7
| Meal | Menu |
| Breakfast | – Curd souffle – Blackcurrant sauce |
| Snack | – Red apples |
| Lunch | – Farmer’s borscht – Dorado fillet in lemongrass – Bulgur with vegetables |
| Dinner | – Mozzarella with tomatoes and basil – Grilled zucchini with basil |
The DASH diet is a nutritional system for hypertensive patients developed in the USA. This diet is based on salt restriction, and the maximum rejection of saturated fats and trans fats – fruits, vegetables, as well as whole grains, and lean meats are allowed.