DASH diet – Rules, Effects, 14-day menu

The DASH diet is a diet that lowers blood pressure. The DASH diet is not a weight loss diet, but it is healthy and helps maintain a healthy weight. The DASH diet menu is based on 5 to 6 meals a day.

© Adobe Stock

The DASH diet was ranked 2nd in the Best Diets of 2021 in the general diet category. Along with the flexitarian diet, it has been recognized as one of the healthiest ways to eat. It’s healthy, virtually anyone can use it, and its rules are really simple.

What is the DASH diet?

The DASH diet stands for Dietary Approaches to Stop Hypertension. It is a diet developed by scientists at the National Heart, Lung, and Blood Institute in the United States. The researchers found a link between food intake and lowering blood pressure.

Although the diet was created for people with high blood pressure, it has proven to have a positive effect on overall health. It is a protective barrier against cancer, diabetes, osteoporosis, stroke, and heart disease.

It is also a diet and lifestyle that helps you achieve a healthy weight. So, if you want to eat healthily and lose weight at the same time, learn about the principles of the DASH diet.

What are the principles of the DASH diet?

The DASH diet is based on the consumption of unprocessed foods, high-quality proteins, vegetables, and fruits rich in fiber. It is very important to completely eliminate salt which increases your blood pressure.

In this diet, you also limit your sources of saturated fatty acids, such as fatty meats, fatty dairy products and butter. These have been shown to be harmful to the heart.

You should also refrain from larger amounts of alcohol. A small amount of dry red wine is allowed.

This way of eating is not just a diet for weight loss, it is a lifelong diet. However, if you want to lose weight, all you have to do is reduce the caloric content of the DASH diet menu. However, never go below 1600 kcal per day.

DASH diet – what to eat?

The products recommended in the DASH diet have been divided into groups. Each group is assigned a certain number of servings that can be consumed during the day or week. The products can be freely combined with each other.

  • 4-5 servings of oatmeal and grain products per day – whole wheat or rye bread, cereal, porridge.
  • 4-5 servings of vegetables and fruit per day – tomatoes, broccoli, spinach, pumpkin, apricots, bananas, grapes, oranges.
  • 2 servings of meat, poultry, and fish per day – lean meat, skinless chicken or turkey, salmon, tuna, cod, mackerel, herring.
  • 2 to 3 servings of lean dairy products a day – half a cup of plain yogurt, a glass of buttermilk, 1/4 cube of lean or semi-fat cottage cheese.
  • 2 servings of fat per day – soft margarine, olive oil, or canola oil.
  • 4-5 servings of nuts, legumes, and seeds per week – almonds, walnuts, sunflower seeds, peas, beans, lentils, soybeans.
  • 5 servings or less of sweets per week – sugar, jam, honey, jelly beans, sorbet, ice cream, fruit punch.

It is recommended to eat 5 to 6 meals a day. Use lots of spices – pepper, basil, garlic, thyme, etc. Also remember to be well hydrated – 1.5 liters of liquid per day is an absolute minimum.

DASH diet – take care of the exercise

Exercise is just as important as diet. Apply the rule of training at least 3 times a week for 30 minutes, with a maximum heart rate of 130 beats per minute.

In practice, this means moderate exercise, such as cycling, rollerblading, Nordic walking, swimming, etc.

Effects of the DASH diet

The DASH diet has a positive effect on your heart and circulatory system. Using it reduces the risk of heart attack and stroke. Already after 3 months of use, you may notice that excessively high blood pressure stabilizes.

READ ALSO:
How to eat less - 6 simple tips

It has also been proven that this way of eating lowers the concentration of “bad” cholesterol and increases the “good” cholesterol.

If you follow a low-calorie diet, you will lose weight slowly but steadily. The maximum rate of weight loss is about 1 kg per week. This will help you avoid the yo-yo effect.

Start with small changes

Introducing the principles of the DASH diet is not difficult. What can you do?

  • Add a serving of fruits and vegetables to each meal.
  • Use fresh and dried herbs to minimize added salt.
  • Plan 1-2 meatless meals each week.
  • Carry a small package of nuts with you. Eat them as a snack.
  • Replace white flour with whole grains or graham.
  • Walk for 15 minutes after lunch.

DASH diet – 14 day menu and recipes

Day 1

Tip: Check your blood pressure regularly, at least once a day.

Workout: 30 minutes of fast walking.

  • Breakfast: 2 slices of wholemeal bread, 1 teaspoon of margarine, 2 slices of ham, tomato, lettuce leaves.
  • Second breakfast: cottage cheese, 5 radishes, mandarin orange.
  • Lunch: half a cup of cooked pasta, 100 g of beef stew, a salad of sauerkraut, a glass of carrot juice.
  • Snack: a handful of pistachios.
  • Dinner: a glass of milk 1.5%, 3 tablespoons of oatmeal.

Day 2

Tip: Drink about 2 liters of calorie-free fluids per day (water, herbal and fruit teas, rooibos).

Workout: 15 minutes of exercise with weights.

  • Breakfast: a glass of plain yogurt, 6 tablespoons of cornflakes, pear.
  • Second breakfast: graham hummus, cucumber.
  • Lunch: vegetable soup without roux, half a cup of brown rice, 100 g of baked salmon, a glass of lettuce with yogurt.
  • Snack: banana.
  • Dinner: 2 slices of crusty bread, a teaspoon of margarine, 2 slices of cheese, a handful of sprouts.

Day 3

Tip: Fruit yogurts are high in sugar. It is better to buy a natural product and cut the fruit in it.

Workout: 30 minutes of cycling.

  • Breakfast: 3 tablespoons of sugar-free granola, 1.5% milk, a handful of prunes.
  • Second breakfast: 2 slices of wholemeal bread, a teaspoon of margarine, 2 slices of ham, 2 lettuce leaves, a glass of tomato juice.
  • Lunch: onion soup, half a cup of buckwheat, half a cup of mushroom sauce, carrot salad.
  • Snack: a glass of buttermilk.
  • Dinner: a glass of cooked Brussels sprouts with pumpkin seeds.

Day 4

Tip: Don’t be afraid of potatoes, they are cooked low in calories. Potatoes are a source of potassium which lowers blood pressure.

Workout: 30 minutes of jogging or walking.

  • Breakfast: 100 g of medium-fat cottage cheese with a teaspoon of honey and a handful of nuts, a glass of orange juice.
  • Second breakfast: a few leaves of lettuce, tomato, hard-boiled egg, a slice of salmon, a handful of croutons, vinaigrette sauce.
  • Lunch: barley soup, 2 potatoes, 100 g of chicken breast, radish, and chive salad with yogurt.
  • Snack: a slice of crusty bread with peanut butter.
  • Dinner: pan-fried vegetables.

Day 5

Tip: eat local fruits, they are cheap, have the most vitamins, as they ripen in natural conditions.

Workout: 15 minutes of exercise with weights.

  • Breakfast: whole-grain roll with fish paste, half a pepper
  • Second breakfast: homogenized cheese, a glass of apple juice.
  • Lunch: tomato soup, 2 cabbage rolls with potatoes, multi-vegetable juice.
  • Snack: a handful of almonds.
  • Dinner: 2 tomatoes stuffed with cottage cheese with herbs, olives, and a spoonful of bran.

Day 6

Tip: Use rapeseed oil, which has a higher fatty acid content than olive oil.

Workout: 30 minutes of swimming (no long breaks).

  • Breakfast: 3 tablespoons of oat bran cooked in a glass of 1.5% milk, a handful of dried cranberries (no sugar).
  • Second breakfast: Greek salad.
  • Lunch: baked cod with tomato sauce, half a cup of rice, red cabbage salad.
  • Snack: a glass of cocoa.
  • Dinner: 2 slices of wholemeal bread, a boiled egg.

Day 7

Tip: Get your kids moving. Take them for walks and bike rides in the woods.

READ ALSO:
Anti-inflammatory diet - rules, products, menu

Workout: a long walk with the whole family.

  • Breakfast: 2 egg omelets with mushrooms and broccoli, orange juice.
  • Second breakfast: 2 slices of crusty bread.
  • Lunch: broth with 4 tablespoons of pasta, turkey schnitzel (100 g) with hot beets.
  • Snack: 3 oatmeal cookies.
  • Dinner: a cocktail of a glass of milk with a banana, half an apple, and a teaspoon of honey.

Day 8

Tip: Choose omega-3 fatty acids, which have a beneficial effect on the heart, but also take care of the skin condition. You can find them in fatty sea fish.

Workout: 15 minutes of exercise with weights.

  • Breakfast: 2 slices of wholemeal bread with margarine, turkey ham, and paprika, multi-vegetable juice.
  • Second breakfast: cottage cheese with radish and chives.
  • Lunch: 100 g of grilled salmon, mixed lettuce with olives, tomato, and half an avocado.
  • Snack: 2 tangerines.
  • Dinner: a glass of baked beans.

Day 9

Tip: Whole grain bread contains much more fiber. It helps you lose weight and maintain the correct blood sugar level.

Workout: 30 minutes of cycling.

  • Breakfast: 2 slices of wholemeal bread with avocado paste, a glass of tomato juice.
  • Second breakfast: plain yogurt with pear and 2 tablespoons of muesli.
  • Lunch: broccoli cream soup, baked chicken leg, leek salad.
  • Snack: a handful of sunflower seeds.
  • Dinner: a slice of pizza with vegetables.

Day 10

Tip: love spinach, it contains a lot of iron and folic acid. Both components have a positive effect on the circulatory system.

Workout: 30 minutes of brisk walking.

  • Breakfast: scrambled eggs with onion, parsley and dried tomato, a glass of beet juice.
  • Second breakfast: 2 slices of crusty bread with liver paste.
  • Lunch: spinach and feta cheese pie, tomato salad with chives.
  • Snack: pear.
  • Dinner: 2 ham rolls stuffed with cottage cheese and fresh herbs.

Day 11

Tip: Make your own muesli – add dried cranberries, raisins, and nuts to your oatmeal.

Workout: 15 minutes of exercise with weights.

  • Breakfast: 2 slices of wholemeal bread with egg pasta, a glass of carrot juice
  • Second breakfast: plain yogurt with 3 spoons of muesli.
  • Lunch: cucumber soup, 3 potato cakes with smoked salmon and yogurt.
  • Snack: cucumber salad.
  • Dinner: a salad consisting of 2 slices of ham, 2 tablespoons of corn, a slice of cottage cheese, herbs, and tablespoons of mayonnaise.

Day 12

Tip: Include lycopene in your diet, it is a powerful antioxidant that protects the heart and prevents cancer. Tomato products have the most.

Workout: 30 minutes of swimming.

  • Breakfast: graham, one teaspoon of margarine, 2 slices of cheese, pickled cucumber, and apple juice.
  • Second breakfast: plain yogurt with canned peach.
  • Lunch: a glass of wholemeal pasta with tomato sauce and a spoonful of cheese, mixed lettuce with vinaigrette sauce.
  • Snack: fruit salad.
  • Dinner: 100 g of chicken breast with green beans.

Day 12

Tip: Include lycopene in your diet, it is a powerful antioxidant that protects the heart and prevents cancer. Tomato products have the most.

Workout: 30 minutes of swimming.

  • Breakfast: graham, one teaspoon of margarine, 2 slices of cheese, pickled cucumber, and apple juice.
  • Second breakfast: plain yogurt with canned peach.
  • Lunch: a glass of wholemeal pasta with tomato sauce and a spoonful of cheese, mixed lettuce with vinaigrette sauce.
  • Snack: fruit salad.
  • Dinner: 100 g of chicken breast with green beans.

Day 14

Tip: It’s time to balance, compare your weight and blood pressure to the beginning of the program. Remember that 14 days is not enough to stabilize blood pressure, so it is worthwhile to introduce the principles of the DASH diet permanently.

Workout: 30 minutes of training in an outdoor gym.

  • Breakfast: 2 slices of wholemeal bread with hummus, cucumber slices, and sprouts.
  • Second breakfast: beet salad, goat cheese, and pumpkin seeds.
  • Lunch: 100 roasted salmon filet, buckwheat, cooked green beans.
  • Snack: a large slice of watermelon.
  • Dinner: baked cauliflower with a hard-boiled egg.

You May Also Like