The DASH diet, together with the Miediterranean diet, has been at the forefront of the most recommended diets in the world for several years. This is not a strict menu, but a style of nutrition that allows to compose tasty, varied and healthy meals.
Summary
It is based on easily available products and is not complicated to prepare. In addition, it is distinguished by scientifically proven beneficial effects on the prevention and treatment of hypertension. The DASH diet is also used in other diseases and can be considered a beneficial and recommended way of eating for almost all people.
DASH diet - what is it?
The DASH diet is short for "Dietary Approaches to Stop Hypertension", a diet that can prevent hypertension. It has been developed as a style of nutrition that can affect the reduction of blood pressure.
The DASH diet was created at the National Institute of Heart, Lung and Blood Diseases, which is the organ of the National Institute of Health in the United States, while looking for a way to fight against the increasing prevalence of hypertension among Americans.
Next to the Mediterranean diet, the DASH diet is considered one of the healthiest diets in the world, because it can have a beneficial effect on the work of the whole body.
DASH diet - for who is it especially recommended?
The DASH diet is especially recommended among people who suffer from hypertension or are at risk of developing this condition. In addition, the DASH diet is also recommended among people:
- with diabetes and insulin resistance,
- overweight and obesity,
- with lipid disorders,
- who have other risk factors for developing cardiovascular diseases, among others among people who lead a sedentary lifestyle or among smokers.
The DASH diet can also be used by older people, because this style of nutrition can positively affect health parameters and reduce the risk of developing cardiovascular problems. In addition, this way of eating can be used by anyone who cares about taking care of their own health, maintaining a healthy body weight and blood pressure at the right level.
The DASH diet is recommended by scientific societies and institutions around the world, including the Polish Society of Hypertension, the European Society of Hypertension or the American Diabetes Association.
DASH diet - rules and products
When using the DASH diet, it is worth following the general rules that recommend including in the daily menu:
- 4-5 servings per day of vegetables and fruits,
- 7-8 servings per day of whole grains products,
- 2-3 servings per day of skim milk and dairy products,
- up to 6 servings per week lean meat (especially poultry) or fish and seafood,
- 4-5 servings per week of nuts and seeds,
- 2-3 servings per day of healthy plant fats,
- Sodium - < 2300 mg per day - the less, the better.
The DASH diet is based on fruits and vegetables. It contains small amounts of meat and its products and recommends minimizing or completely eliminating sweets and unhealthy snacks.
Thus, the menu can provide the body with small amounts of saturated fatty acids, trans isomers and cholesterol.
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The DASH diet can be a dietary standard, as it provides a significant amount of valuable nutrients such as potassium, calcium, magnesium and dietary fiber to the daily menu, while limiting the supply of sodium.
When using the DASH diet, it is worth choosing products such as:
- vegetables and fruits - preferably fresh,
- full grain cereal products - coarse groats, wholemeal pasta and wholemeal bread,
- milk and dairy products with reduced fat content - yoghurts, kefirs, buttermilk, cottage cheese,
- nuts and seeds, such as walnuts, hazelnuts, pecans, pumpkin seeds, sunflower seeds or linseed,
- legumes, such as lentils, chickpeas or beans,
- healthy plant fats, such as canola oil, olive oil or flaxseed oil,
- lean meats, such as poultry,
- fish and seafood.
DASH diet - not recommended products
The DASH diet is a healthy lifestyle, so it is recommended to limit or eliminate products from the daily menu, such as:
- fatty meats and meat preparations,
- offal,
- full-fat dairy products,
- tropical oils such as coconut or palm oil,
- sweets,
- sweetened drinks,
- salty snacks,
- highly processed foods and fast food.
Effects of the DASH diet
The DASH diet was created as an alternative to the western way of eating, which increases the risk of developing many civilization diseases.
The first effects of using the DASH diet, consisting in a slight decrease in blood pressure, can be observed after about 2 weeks of using the menu.
In the long term, blood pressure may decrease by up to 6-8% from the output value.
The DASH diet, except for reducing the risk of developing hypertension or supporting its treatment, can also contribute to reducing the risk of diabetes or atherosclerosis. In addition, the diet created by American scientists can positively affect the regulation of insulin metabolism and the improvement of blood lipid parameters.
The DASH diet can also increase life expectancy, and among people with excessive body weight, it can contribute to its reduction.
DASH diet - sample menu
The assumptions of the DASH diet allow to compose simple but varied meals. Below you will find a sample menu for the whole day, which will provide you with a feeling of satiety, and at the same time will be tasty and diverse.
Breakfast - Oatmeal on milk with the addition of fruit and nuts
Oatmeal is a nutritious breakfast that can taste different every day, thanks to the use of other ingredients.
Products needed for the preparation of dish:
- 40 g of oatmeal,
- 150 ml of low-fat milk,
- 10 g of walnuts,
- 120 g of banana,
- 60 g of blueberries.
Preparation:
Pour the milk into a pot and boil it. Add oatmeal and cook for a while. Then put out the fire, cover the dish and leave for about 5 minutes. During this time, wash the blueberries and cut the banana. Put the prepared flakes on the milk into a bowl, add fruits and nuts.
II breakfast - Curd cheese with vegetables and whole-grain bread
Curd cheese with vegetables and bread is a quick snack that will satisfy your hunger and provide you with a dose of energy.
Ingredients needed to prepare a meal:
- 150 g of skim curd cheese,
- 50 g of natural yogurt,
- 70 g of red pepper,
- 100 g of tomato,
- 50 g of radishes,
- 10 g of chives,
- 1 slice of whole-grain bread.
Preparation:
Wash and cut vegetables. Mix curd cheese with natural yogurt, add vegetables and mix all the ingredients. Eat together with a slice of whole-grain bread.
Lunch - Pasta with chicken and cherry tomatoes in spinach sauce
A quick idea for lunch, which is also full of vegetables and good taste.
Ingredients needed to prepare the dish:
- 70 g of whole-grain pasta,
- 100 g of chicken breast,
- 200 g of cherry tomatoes,
- one handful of fresh spinach,
- one clove of garlic,
- 50 ml of natural yogurt,
- 50 g of onions,
- favourite spices,
- rapeseed oil.
Preparation:
Cook pasta. Wash chicken breast, dry and cut into cubes. Spice with your favorite spices. Peel the onion and cut into cubes, peel a clove of garlic. Heat the oil in a pan, fry the onion with garlic, add the chicken and continue to fry. Wash the tomatoes and cut them into halves. Add to the pan. Wash spinach and also add to other ingredients. Mix out.
Add 3 tablespoons of the sauce made in the pan to the yogurt and mix. Put the hardened yogurt into pans and combine with other ingredients.
Afternoon snack - Fruit and vegetable smoothie
Smoothie is a snack that never gets bored - you can use other vegetables and fruits every day to prepare it. In addition, smoothie is a vitamin bomb that can provide your body with a portion of valuable micronutrients.
Ingredients needed to prepare the dish:
- 1 carrot,
- half a banana,
- half an apple,
- half an orange,
- water,
- spoon of flaxseed.
Preparation:
Ingredients (except for flaxseed) wash, peel and cut into smaller pieces. Put into a blender, add some water and blend to a smooth mass. At the end of the mixing add the flaxseed. Ready drink pour into a glass.
Dinner - Broccoli salad with egg and whole-grain bread
A filling and full of valuable ingredients salad is a light dish at the end of the day, the preparation of which does not require much time or special skills.
Ingredients needed to prepare the dish:
- 120 g of broccoli,
- 1 egg,
- 2 spoons of corn,
- 50 g of onions,
- one spoon of natural yogurt,
- favourite spices,
- slice of whole-grain bread.
Preparation:
Divide the broccoli into florets, put in a steaming pot and cook it so that it is soft but slightly crispy. Put the cooked vegetable into the dish. Cook the egg. Peel the boiled egg and cut into quarters. Add to previously cooked broccoli. Peel the onion, cut into feathers and add to the other ingredients. Also add corn and your favourite spices and natural yogurt. Mix all ingredients. Eat the salad with a slice of whole-grain bread.
You see, the DASH diet is not difficult or complicated!
It is a way of eating that does not require special skills, and can positively affect your health and well-being.
Bibliography:
- https://pubmed.ncbi.nlm.nih.gov/32330233/
- https://pubmed.ncbi.nlm.nih.gov/29771736/
- https://pubmed.ncbi.nlm.nih.gov/28980293/
- https://pubmed.ncbi.nlm.nih.gov/32321528/
- https://pubmed.ncbi.nlm.nih.gov/22142820/
