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.