Dash Diet Example (Diet Against Hypertension)

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Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.

DASH diet

DASH is the acronym for Dietary Approaches to Stop Hypertension, translated: Dietary Approaches to Block Hypertension.

Hypertension: it is defined hypertension a constant (not occasional) state in which blood pressure is elevated compared to physiological standards considered normal (diastolic> 90 and systolic> 140mmHg).

The DASH diet is aimed at restoring homeostasis in all subjects suffering from arterial hypertension attributable to an incorrect and unhealthy lifestyle, while it is less effective on secondary pathological forms (i.e. deriving from other disorders) or on those with a strong genetic predisposition.

DASH diet: principles

First, the DASH diet suggests:

• Begin a motor physical activity protocol
• Restore normal weight, if compromised
• Abolish smoking

In addition, the food strategy to reduce pressure recommends:

• Abolish the consumption of alcohol
• Abolish added sodium chloride (NaCl - table salt)
• Abolish foods preserved by means of sodium chloride (NaCl - table salt)
• Significantly reduce the consumption of foods rich in saturated / hydrogenated fat and cholesterol
• Reduce excessive glycemic loads (hence postprandial hyperglycemia)
• Promote the consumption of foods rich in potassium and magnesium (which have a positive action on blood pressure regulation)
• Encourage the consumption of foods rich in essential fatty acids ω3 (which have a positive action on blood pressure regulation)
• Use low mineral content water

Useful supplements to the DASH diet

The supplements useful for the therapeutic enhancement of the DASH diet are the same ones mentioned in the article Example diet for high blood pressure, therefore: potassium and magnesium, essential fatty acids ω3, arginine and hypotensive plants or plant extracts (for more details see read the article: Supplements to lower blood pressure).

DASH Diet Example

SUITABLE FOR:

• Postal employee, sedentary, loves aperitifs in company.

CAUTION! the ???? diet example that will follow is characterized by a very high consumption of blue fish as it is rich in essential polyunsaturated fatty acids ω ?? 3; on the other hand, it should be remembered that this group of foods is subject to a certain rate of pollution by heavy metals, which is why other professionals consider it appropriate to limit its consumption to a maximum of 3 or 4 portions per week.

Dash Diet Example - Day 1

Dash Diet Example - Day 2

Dash Diet Example - Day 3

Dash Diet Example - Day 4

Dash Diet Example - Day 5

Dash Diet Example - Day 6

Dash Diet Example (Diet Against Hypertension)