Skip to main content

Dash diet for hypertension

The DASH diet - for high blood pressure

American scientists have developed a diet. Its aim is to reduce blood pressure and help the heart is. DASH diet for 30 days that makes the blood pressure may drop by about 10 mm / Hg.

Rules DASH diet

Foods are divided into eight groups. Each assigned a specific number of portions which are allowed to eat during the day. Can be freely combined with each other.

Note! It is recommended that 5-6 meals a day, which will provide about 2000 kcal. You can "slim down" menu, avoiding fruit yogurt, fruit juices and canned fruit. Using the DASH diet can not use more than half a teaspoon of salt a day. It should also reduce the power of coffee, drink at least 1.5 liters of fluid. The best are: low-sodium mineral water and green tea.

Cereal and cereal in the diet DASH

Provide you with fiber, which hinders the absorption of fat and lowers cholesterol.

Eat 5-6 servings a day. A serving is: a slice of whole-wheat bread or wholemeal or small grahamka, 3 tablespoons granola multi grain, oatmeal or half a cup of cooked rice or porridge.

Vegetables in the diet DASH

It is a rich source of potassium, which regulates water in the body and lowering blood pressure.

Eat 4-5 times a day, preferably raw or steamed. A portion of it: a glass of vegetable juice, a cup of raw vegetables or half a cup cooked.

Fruits in the diet DASH

Provide you with a lot of vitamin C and beta-carotene, which protect the arteries from free radicals.

Eat 4-5 times a day, preferably raw unpeeled. A portion of it: medium fruit, 1/4 cup of fruit juice, a handful of raisins, dried apricots 4-5, half a cup of blackberries or blueberries.

Skinny dairy in your diet DASH

It is a source of calcium and vitamin B2, which relieves the symptoms of stress.

Eat 2-3 times a day. Serving this: half a cup of plain yogurt, a glass of buttermilk, 1/4 cup skim or semi-skimmed curd.

Marine fish in the diet DASH

Provide you with omega-3, which prevent blood clots and reduce blood pressure.

Eat 2-3 times a week. Serving is 100 g of boiled or fried fish.

Nuts, seeds and legumes in your diet DASH

Reduce the level of bad cholesterol by nearly 30 percent. and strengthen the heart.

Eat 4-5 times a week. Serving is 1/3 cup walnuts or almonds, 2 tablespoons sunflower or pumpkin seeds, half a cup of green peas.

Vegetable fats in the diet DASH

This source of heart healthy polyunsaturated fatty acids.

Eat 2-3 times a day. Serving is: tsp soft margarine from a cup, a teaspoon of mayonnaise, tablespoon olive or canola oil.

Honey, dark chocolate in your diet DASH

Operate antioxidant and reduces the risk of blood clots.

Eat 3-4 times a week. Serving this: teaspoon of honey, chocolate bar.


Popular posts from this blog

How to clean the pancreas?

Treatment Cleansing pancreas
The pancreas is a gland that regulates the digestion of carbohydrates and fat and also requires periodic purification and prophylaxis. The second half of the summer is the most appropriate time for pancreatic treatment.

Apple cider vinegar on the liver

Apple cider vinegar helps the liver
The spirit vinegar is harmful and unchallenged, but it can be replaced and the vinegar produced from the raw fruits can be tasted. It is produced by bacterial fermentation. It is a rich source of vitamins and minerals and, most importantly, it helps the liver....