Dash Diet Example (Diet Against Hypertension)

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Louise Hay
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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.
Gender F
Age 37
Height cm 160
Wrist circumference cm 15
Constitution Normal
Height / wrist 10,7
Morphological type Normolineo
Weight kg 72
Body mass index 28,1
Evaluation Overweight
Physiological body mass index desirable 21,7
Desirable physiological weight kg 55,6
Basal metabolism kcal 1312,3
Physical activity level coefficient Lightweight, YES aus 1,56
Energy expenditure kcal 2407,2
Diet NORMOCALORICA * 1430 Kcal approx
Lipids 25% 357,5Kcal 39,7 g
Protein 1,2g / kg * physiol. 266,9Kcal 66,7g
Carbohydrates 56,3% 805,6kcal 214,8g
Breakfast 15% 215kcal
Snack 10% 143kcal
Lunch 35% 500kcal
Snack 10% 143kcal
Price 30% 429kcal

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


DRINK AT LEAST 1,0-1,5 liters of OIGOMINERAL water per day
Breakfast, about 15% kcal TOT
Low-fat milk, 2% of the total 150ml, 75,0kcal
Rye bread 50g, 129,0kcal
Jam, with a little sugar 20g, 35,8kcal
Snack, about 10% kcal TOT
Strawberries 200g, 64,0kcal
Light yogurt 125g, 70,0kcal
Lunch, about 35% kcal TOT
Pasta with tomato sauce
Whole wheat semolina pasta 70g, 226,8kcal
Thick tomato sauce, without salt 100g, 42,0kcal
Lettuce 100g, 18,0kcal
Rye bread 50g, 129,0kcal
Linseed oil (raw) 10g, 90,0kcal
Snack, about 10% kcal TOT
Sour red cherries 200g, 100,0kcal
Light yogurt 125g, 70,0kcal
Dinner, about 30% kcal TOT
Marinated anchovies with lemon
European anchovy fillets 100g, 131,0kcal
Lemon juice 50ml, 12,5kcal
Fennel 150g, 46,5kcal
Rye bread 50g, 129,0kcal
Linseed oil (raw) 10g, 90,0kcal

Dash Diet Example - Day 2




DRINK AT LEAST 1,0-1,5 liters of OIGOMINERAL water per day
Breakfast, about 15% kcal TOT
Low-fat milk, 2% of the total 150ml, 75,0kcal
Rye bread 50g, 129,0kcal
honey 20g, 60,8kcal
Snack, about 10% kcal TOT
½ Apple, with peel 150g, 52,0kcal
Light yogurt 125g, 70,0kcal
Lunch, about 35% kcal TOT
Brown rice with zucchini
Brown rice 70g, 253,4kcal
Zucchini 100g, 16,0kcal
radicchio 100g, 23,0kcal
Rye bread 50g, 129,0kcal
Linseed oil (raw) 10g, 90,0kcal
Snack, about 10% kcal TOT
½ Apple, with peel 150g, 52,0kcal
Light yogurt 125g, 70,0kcal
Dinner, about 30% kcal TOT
grilled tuna
Yellow fin tuna fillet 100g, 108,0kcal
Melanzane 150g, 36,5kcal
Rye bread 50g, 129,0kcal
Linseed oil (raw) 15g, 135,0kcal

Dash Diet Example - Day 3


DRINK AT LEAST 1,0-1,5 liters of OIGOMINERAL water per day
Breakfast, about 15% kcal TOT
Low-fat milk, 2% of the total 150ml, 75,0kcal
Rye bread 50g, 129,0kcal
Condensed milk, sweetened 20g, 65,4kcal
Snack, about 10% kcal TOT
½ Orange 200g, 63,0kcal
Light yogurt 125g, 70,0kcal
Lunch, about 35% kcal TOT
Stewed beans
Whole wheat semolina pasta 80g, 248,8kcal
arugula (rocket salad) 100g, 25,0kcal
Rye bread 50g, 129,0kcal
Linseed oil (raw) 10g, 90,0kcal
Snack, about 10% kcal TOT
½ Orange 200g, 63,0kcal
Light yogurt 125g, 70,0kcal
Dinner, about 30% kcal TOT
Baked mackerel
Mackerel fillets 100g, 205,0kcal
Zucchini 150g, 24,0kcal
Rye bread 50g, 129,0kcal
Linseed oil (raw) 5g, 45,0kcal

Dash Diet Example - Day 4


DRINK AT LEAST 1,0-1,5 liters of OIGOMINERAL water per day
Breakfast, about 15% kcal TOT
Low-fat milk, 2% of the total 150ml, 75,0kcal
Rye bread 50g, 129,0kcal
Jam, with a little sugar 20g, 35,8kcal
Snack, about 10% kcal TOT
Strawberries 200g, 64,0kcal
Light yogurt 125g, 70,0kcal
Lunch, about 35% kcal TOT
Pasta with peppers
Whole wheat semolina pasta 70g, 226,8kcal
Yellow peppers 100g, 22,0kcal
Lettuce 100g, 18,0kcal
Rye bread 50g, 129,0kcal
Linseed oil (raw) 10g, 90,0kcal
Snack, about 10% kcal TOT
Sour red cherries 200g, 100,0kcal
Light yogurt 125g, 70,0kcal
Dinner, about 30% kcal TOT
Bonito baked in foil with cherry tomatoes
Bonito fillet 100g, 177,0kcal
Cherry tomatoes 150g, 28,5kcal
Rye bread 50g, 129,0kcal
Linseed oil (raw) 5g, 45,0kcal

Dash Diet Example - Day 5


DRINK AT LEAST 1,0-1,5 liters of OIGOMINERAL water per day
Breakfast, about 15% kcal TOT
Low-fat milk, 2% of the total 150ml, 75,0kcal
Rye bread 50g, 129,0kcal
Honey 20g, 60,8kcal
Snack, about 10% kcal TOT
½ Apple, with peel 150g, 52,0kcal
Light yogurt 125g, 70,0kcal
Lunch, about 35% kcal TOT
Brown rice with endive
Brown rice 70g, 253,4kcal
endive 100g, 17,0kcal
radicchio 100g, 23,0kcal
Rye bread 50g, 129,0kcal
Linseed oil (raw) 10g, 90,0kcal
Snack, about 10% kcal TOT
½ Apple, with peel 150g, 52,0kcal
Light yogurt 125g, 70,0kcal
Dinner, about 30% kcal TOT
Pan-fried cod with parsley
Atlantic cod fillet 100g, 123,0kcal
Parsley qb
Spinaci 150g, 34,5kcal
Rye bread 50g, 129,0kcal
Linseed oil (raw) 15g, 135,0kcal

Dash Diet Example - Day 6


DRINK AT LEAST 1,0-1,5 liters of OIGOMINERAL water per day
Breakfast, about 15% kcal TOT
Low-fat milk, 2% of the total 150ml, 75,0kcal
Rye bread 50g, 129,0kcal
Condensed milk, sweetened 20g, 65,4kcal
Snack, about 10% kcal TOT
½ Orange 200g, 63,0kcal
Light yogurt 125g, 70,0kcal
Lunch, about 35% kcal TOT
Stewed lentils
Whole wheat semolina pasta 80g, 260,0kcal
arugula (rocket salad) 100g, 25,0kcal
Rye bread 50g, 129,0kcal
Linseed oil (raw) 10g, 90,0kcal
Snack, about 10% kcal TOT
½ Orange 200g, 63,0kcal
Light yogurt 125g, 70,0kcal
Dinner, about 30% kcal TOT
Amberjack with carpaccio
Amberjack fillets 100g, 146,0kcal
Lemon juice 50ml, 12,5kcal
Valerian 150g, 24,0kcal
Rye bread 50g, 129,0kcal
Linseed oil (raw) 10g, 90,0kcal

Dash Diet Example (Diet Against Hypertension)


DRINK AT LEAST 1,0-1,5 liters of OIGOMINERAL water per day
Breakfast, about 15% kcal TOT
Low-fat milk, 2% of the total 150ml, 75,0kcal
Rye bread 50g, 129,0kcal
Jam, with a little sugar 20g, 35,8kcal
Snack, about 10% kcal TOT
Strawberries 200g, 64,0kcal
Light yogurt 125g, 70,0kcal
Lunch, about 35% kcal TOT
Pasta with rocket pesto
Whole wheat semolina pasta 70g, 226,8kcal
arugula (rocket salad) 100g, 50,0kcal
Pine nuts 10g, 56,5kcal
Rye bread 50g, 129,0kcal
Linseed oil (raw) 5g, 45,0kcal
Snack, about 10% kcal TOT
Sour red cherries 200g, 100,0kcal
Light yogurt 125g, 70,0kcal
Dinner, about 30% kcal TOT
Baked sardines with capers
Fillets of sardines 100g, 129,0kcal
capers 50ml, 10,0kcal
Melanzane 150g, 36,0kcal
Rye bread 50g, 129,0kcal
Linseed oil (raw) 10g, 90,0kcal

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