DASH diet for hypertensives: menus and recipes


Dash diet is not popular with Russians. About it, almost nothing is known. Meanwhile, the Dash diet was developed specifically for hypertensive patients by American scientists. But not only to people with high blood pressure, it helps to get rid of the disease, obesity and overweight is also successfully cured with the help of diet dash.

Dash diet for hypertension

Of course, dash diets for hypertension effectively treats and is an excellent prevention of high blood pressure. But on this her dignity is not limited.

According to numerous researches and personal experience of many people, the dash diet for hypertensive people heals the following diseases: stroke, diabetes mellitus 2 type, cancer, high cholesterol, metabolic disorders (including lipid metabolism). As already mentioned through the use of diet, excess weight in the shortest time leaves the human body, and with it, and accompanying diseases.

The basic principles of a dash diet for hypertension are extremely simple. Like many diets, it promotes a healthy diet, with the exception of "junk food": fast food, carbonated drinks, fatty, salty, smoked foods, confectionery.

But it would not be called a dash diet for hypertensive patients if it did not include foods rich in calcium, magnesium, potassium, plant fibers, protein, so necessary to people with high blood pressure.

Dash Diet Detailed Description

The diet of dash has in its composition a varied menu, in which people usually do not feel discomfort. Nutrition is balanced by protein, fat and carbohydrates and nutrients, vitamins.

First of all, let's look at the basic principles of a diet:

  • The main condition of the diet dash judging by the numerous reviews, this gradual decrease in salt in the diet of the patient. As a result, its use should be reduced to half a teaspoon (or two thirds) a day. It only at first glance it seems that products without salt will become fresh and tasteless, the main thing is a habit.
  • Limit fats in the diet to a minimum: butter, fatty meats, dairy products. Replace them with useful fats, but also do not get too involved: unrefined vegetable oil, nuts, dairy products with low fat content.
  • Restriction of fats in the diet should be replaced with something. It is best to replace them with lean varieties of meat, fish. But the dash diet in its daily menu promotes the gradual abandonment of meat products and switching to vegetarian food. But, naturally, everything should be without violence and voluntarily. And, if you are a well-known meat-eater, then do not give up your favorite dish. Just do not fry his frying pan, but bake or cook in a multivark.
  • Add vegetables to each main meal, and in the intervals eat fruit. Get rid of the habit of drinking tea or coffee with biscuits, sweets, sandwiches. Replace them with useful snacks: dried fruits, nuts, natural yogurt.
  • So, the main products that should now be included in your menu, if you stick to the dash diet: lean meat and fish, legumes (they are rich in vegetable protein and contain useful vitamins and trace elements), fruits, vegetables, low-fat dairy products, whole grains .

Products, the use of which must be excluded:

  • sweet pastry, confectionery;
  • chocolate, sweets, high content of refined sugars;
  • fatty meat products, bacon;
  • any sausages, fatty cheeses;
  • meat and canned fish.

Dash Diet Menu

Despite the fact that this diet many people successfully got rid of excess weight, it is aimed primarily at treating high blood pressure. Therefore, the dash diet is not low-calorie and has a fairly diverse menu. Caloric content of the daily diet of a patient with hypertension: 2000-2500 kcal.

Consider for clarity the approximate menu for the week of the dash diet:

Monday Thursday

Breakfast: freshly squeezed orange juice, oatmeal on water with raisins or strawberries, a glass of milk 1,5 fat, apple.

First snack: a sandwich with chicken breast or turkey breast with tomato, salad and spices.

Lunch: vegetable salad, cod, baked with lemon, stewed beans.

Second snack: any fruit, except banana and grapes.

Dinner: vegetable soup with a slice of whole grain bread.

Before bedtime: fermented milk product of low fat content.

Tuesday Friday

Breakfast: apple freshly squeezed juice, whole grain cereal, a glass of low-fat milk, bread with bran, cottage cheese.

First snack: natural yoghurt, pear or orange.

Lunch: vegetable salad, spaghetti with homemade sauce from low-calorie parmesan, basil, tomato.

Dinner: boiled potatoes baked with lean beef.

Before bedtime: fermented milk product of low fat content.

Wednesday Saturday

Breakfast: Milk buckwheat porridge, a sandwich with low-fat cheese and a drop of butter.

First snack: A handful of nuts (give preference to walnuts, cedar and almonds).

Lunch: stewed vegetable stew, boiled chicken breast, brown rice.

Second snack: sour milk product of low fat content or any fruit.

Dinner: low-fat cottage cheese, vegetable salad.

Before bedtime: a glass of low-fat milk.


A free day, but also as part of a diet.

Variants of the menu can be varied at their discretion, but do not forget that its main principle is a balance. Take care of yourself and be healthy!

Video about DASH diet

Reviews about the DASH diet for hypertensives

I hate and I never drink milk, butter and beef. Because of gastritis, I can not have legumes. I do not use fast food in principle. and the pressure does not decrease, there are severe crises. What to do?

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