Dash Diet Example (Diet Against Hypertension)

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: arterial hypertension is defined as 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 (ie 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 fats and cholesterol
• Reduce excessive glycemic loads (hence postprandial hyperglycemia)
• Encourage 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 a "€ ™ 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 High blood pressure diet example, therefore: potassium and magnesium, essential fatty acids ω3, arginine and hypotensive plants or plant extracts (for more details read the article: Supplements to lower blood pressure).

DASH Diet Example

SUITABLE FOR:

• Postal employee, sedentary, loves aperitifs in company.

Sex 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 Assessment 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 * About 1430 Kcal Lipids 25% 357.5Kcal 39.7 g Proteins 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 Dinner 30% 429kcal

ATTENTION! The "€ ™ example diet that will follow is characterized by a very high consumption of blue fish as it is rich in essential polyunsaturated fatty acids ω ‰ 3; d" € ™ on the other hand, it should be remembered that this group of foods is subject to a certain rate of heavy metal pollution, which is why other professionals consider it appropriate to limit 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 mineral 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 Radish 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 Eggplant 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 Rocket 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 mineral 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 Radish 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 to taste Spinach 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 Rocket 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 mineral 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 Rocket 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 Eggplant 150g, 36.0kcal Rye bread 50g, 129.0kcal Linseed oil (raw) 10g, 90.0kcal