The DASH diet, whose acronym stands for Dietary Approaches to Stop Hypertension, is designed to fight high blood pressure. This diet was voted by U.S News & World Report magazine as the best in its category because it is linked to the adoption of a healthy lifestyle.
What is the DASH diet?
A study by the National Heart Lung and Blood Institute showed that the DASH diet lowered blood pressure and LDL cholesterol in the blood. As a result, scientists have come to the conclusion that this diet is also beneficial for preventing strokes, heart failure and diabetes in addition to normalizing weight.
Also, this diet scored 4.5 out of 5 points in the health category and 3.3 points in the weight loss category.
What is the concept of the DASH diet?
DASH is a diet plan that has been inspired by vegetarian people, who usually have normal blood pressure. Also, it consists mainly of vegetables such as fruits and vegetables, oilseeds, whole grains and low-fat dairy products. By cons it is characterized by a very small amount of salt, and no sweet foods.
Thus all vitamins, minerals and plant fibers essential to the health of the body in general are combined in this regime. Also, there is no hunger or restriction in adopting this regime, it is simply enough to follow the basic rules.
By the way, this diet is also designed for weight loss. For this, simply reduce the recommended portions. Also, for women, the recommended servings are 1600 calories a day and for men 2000 calories a day.
What are the basic rules of the DASH diet?
The principles to follow are:
Drink 2 liters of liquids a day. This could include water, green tea or juice.
Eat 5 times a day as long as the weight of the portion does not exceed 215 grams.
Eat more vegetables, grains, seeds, beans and for non-vegetarians, lean meat.
Exclude processed foods, pastries, canned fish and soft drinks, alcohol and tobacco.
Do not exceed 2 snacks a day, except for main meals, but in small bites in case of hunger only.
Reduce salt and ban sugar if possible.
The amount of your diet will vary depending on your purpose depending on whether you want to lose weight or be healthy.
What will be the daily diet?
The ideal combination DASH everyday is to associate
- 3 servings of fruit (one serving equals 1 fruit of 150 grams)
- 5 servings of vegetables (one serving equals ½ cup cooked vegetables)
- 1.5 serving of protein (200 grams of lean meat)
- 5 servings of whole grain (1 serving equals one slice of wholemeal bread)
- ½ portion of fat (olive oil: 1 tablespoon)
- 5 servings oleaginous per week (walnuts, hazelnuts, almonds)
- Liquids (2 liters per day in water, green tea or juice)
Foods to avoid
It is also recommended to avoid all unhealthy products as and when it becomes a habit and the desire to consume disappears permanently.
How to plan your diet?
This diet will be planned according to your needs and it is enough to include the food necessary for your health while reducing the calories if you feel the utility of getting rid of an excess of weight.
Here's an example of a DASH menu day, for 1600 calories
Breakfast
- Unsweetened coffee or tea
- 2 slices toasted whole bread (40 grams) 1 teaspoon olive oil
- 1 apple (150 grams)
Lunch
- Grated carrots 1 teaspoon of olive oil
- 1 roasted poultry leg (100 grams)
- 100 grams of steamed zucchini
- 1 slice of wholemeal bread (20 grams)
- 1 orange (150 grams)
Taste
- Coffee, tea or sugar-free infusion
- 1 apple (150 grams)
- 10 almonds or pistachios
Dinner
- Vegetable soup
- 1 fish fillet with herbs from Provences (100 grams)
- 200 grams of steamed potatoes seasoned with parsley and nutmeg.
- 1 Greek yogurt
If you have already tried the DASH diet and it has helped you in terms of health and slimming, give us your opinion and share your experience with your family and friends.
