Lower Blood Pressure With The DASH Diet

Millions of French people suffer from high blood pressure which is the main culprit in heart disease. And to lower it, taking medication is very often unavoidable, which can result in unwanted side effects. But in recent years, many scientific studies have shown a strong link between diet and blood pressure. So, it turns out that it can be reduced naturally by a diet specially designed for this problem: the DASH diet. Created in 1997, this nutritional method has been named the best diet of the year eight times. So how exactly does it work and what foods are allowed? Plus we'll give you a seven day eating plan!

What is the DASH diet and how does it work?

Before going down to the essentials and showing you the benefits of this revolutionary method, it is first necessary to mention some general facts. As a bonus, translated into French, the acronym DASH stands for dietetic approach to prevent high blood pressure. But according to many recent studies, the benefits of the DASH diet extend far beyond! For example, it helps in weight loss while increasing life expectancy and is also intended for those who prefer to lead a healthy lifestyle.

Voted best diet for 2018, the DASH method involves changing the way you eat by eliminating certain food groups. For your information, it is not a question of limiting yourself to a few days or weeks but quite simply of changing your eating habits in the long term.

The DASH diet favors salt and all salty products in general, animal and saturated fats, red meat, sugar and of course alcohol. However, these foods are not completely prohibited - small amounts are allowed. But provided you are aiming to lose weight, the products mentioned above are strictly to be avoided.

Lower High Blood Pressure Using the DASH Diet

The increase in cardiovascular disease around the world is mainly due to improper diet. For example, the excessive consumption of salt, sugar and animal products, is very often the cause of the appearance of hypertension, hypercholesterolemia and obesity. Giving up the foods mentioned above and giving preference to the nutrients recommended by the DASH diet, contributes to the considerable reduction in blood pressure.

The DASH diet is not a substitute for medication

Although the DASH diet can lower blood pressure with a healthy approach, taking medication first and foremost plays a major role. Take into consideration that this dietary method should not be considered as an alternative to medication. If you have any doubts, do not hesitate to consult your doctor.

Can we lose weight by following the DASH diet

For overweight patients with hypertension, losing weight is the fastest and most effective way to lower blood pressure. Thus, the risk of heart attack and stroke greatly reduced. So if you want to lose weight and maintain healthy blood pressure, a daily intake of up to 1500 calories is necessary.

If this seems like a difficult task to you, think again because the DASH diet diet plan is not at all complicated. One of the most important steps to remember is to swap salt for fresh herbs and / or possibly dry spices. These give the dishes a special flavor that completely masks the lack of salt. On the animal fat side, replace them with vegetable oils such as olive and rapeseed oil. Also beware of hardened vegetable fats such as margarine, coconut and palm fat. Containing a large amount of saturated fatty acids, they tend to increase blood pressure.

In general, the DASH diet aims to reduce the amount of sodium which the daily intake should be limited to 1,500 mg for adults, according to the American Heart Association. When it comes to allowed foods, this dietary approach includes a large amount of whole grains, fruits, vegetables, and low-fat dairy products. Here is a small list of recommended foods:

• Fruits: You can eat apples, pears, peaches, berries as well as tropical fruits such as pineapple and mango. Keep in mind that citrus fruits like oranges and grapefruit can interact with some medications so it is best to consult your doctor first.
• Vegetables: Avoid frozen or canned vegetables that have added salt and buy those low in sodium. All vegetables are allowed.
• Herbs to season dishes.
• Whole Grains: whole wheat bread, brown rice, bulgur, quinoa and oatmeal.
• Beans and lentils.
• Low fat dairy products.
• Foods rich in protein.
• Lean meat
• Fish
• Vegetal oils.
• Seeds
• Unsalted and unroasted nuts.

Can we drink alcohol and coffee?

Drinking too much alcohol can raise blood pressure causing many heart diseases. Experts therefore advise to considerably limit alcohol consumption or to stop it altogether. Regarding coffee, its influence on blood pressure unfortunately remains uncertain. However, research shows that caffeine is quite capable of increasing your pressure.

Note: If you already have high blood pressure or believe that caffeine is affecting your blood pressure, do not hesitate to talk to your doctor.

Moreover, to further boost the reduction of your blood pressure, consider increasing your physical activities. Thus, the results of the DASH diet will be more effective.

After giving you all the general information about the DASH diet, let's move on to the exemplary menu that you can find in the following paragraphs.

DASH diet: seven-day menu

On Monday

Breakfast: 1 cup (90 gr) of oatmeal with 1 cup (240 ml) of skim milk, 1/2 cup (75 gr) of blueberries and 1/2 cup (120 ml) of orange juice fresh.

Snack: 1 medium apple and 1 cup (285 gr) of low fat yogurt.

Lunch: tuna and mayonnaise sandwich: 2 slices of whole grain bread, 1 tablespoon (15 gr) of mayonnaise, 1.5 cups (113 gr) of green salad and 80 grams of tuna.

Snack: 1 medium banana.

Dinner: 85 g of lean chicken breast cooked in 1 teaspoon (5 ml) of vegetable oil with 1/2 cup (75 g) of broccoli and carrots. Serve with 1190 brown rice.

Tuesday

Breakfast: 2 slices of whole wheat bread with 1 teaspoon (4.5 g) of margarine, 1 tablespoon (20 g) of jelly or jam, 1/2 cup (120 ml) of juice 'fresh orange and 1 medium apple.

Snack: 1 medium banana.

Lunch: 85g of lean chicken breast with 2 cups (150g) of green salad, 45g of low fat cheese and 1 cup (190g) of brown rice.

Snack: 1/2 cup (30g) canned peaches and 1 cup (285g) low fat yogurt.

Dinner: 85 gr of salmon cooked in a teaspoonful (5 ml) of vegetable oil with 1 cup (300 gr) of boiled potatoes and 1.5 cups (225 gr) of boiled vegetables.

Wednesday

Breakfast: same as Monday.

Snack: 1 medium orange.

Lunch: 2 slices of whole wheat bread, 85g of lean turkey, 45g of low fat cheese, 1/2 cup (38g) of green salad and 1/2 cup (38g) of cherry tomatoes.

Snack: 4 whole grain crackers with 45g of cottage cheese and 1/2 cup (75g) of canned pineapple.

Dinner: 170 gr of cod fillet, 1 cup (200 gr) of mashed potatoes, 1/2 cup (75 gr) of green peas and 1/2 cup (75 gr) of broccoli.

Thursday

Breakfast: 1 cup (90 gr) of oatmeal with 1 cup (240 ml) of skimmed milk and 1/2 cup (75 gr) of raspberries, 1/2 cup (120 ml) of orange juice fresh.

Snack: 1 medium banana.

Lunch: Salad composed of 130 gr of grilled tuna, 1 boiled egg, 2 cups (152 gr) of green salad, 1/2 cup (38 gr) of cherry tomatoes and 2 tablespoons (30 ml) of low-fat dressing. fat.

Snack: 1/2 cup (30g) canned pears and 1 cup (285g) low fat yogurt.

Dinner: 85 gr of pork tenderloin with 1 cup (150 gr) of mixed vegetables and 1 cup (190 gr) of brown rice.

Friday

Breakfast: 2 hard-boiled eggs, 2 slices of turkey bacon, 1/2 cup (38 gr) cherry tomatoes, 1/2 cup (80 gr) baked beans and 2 slices of whole wheat toast, 1/2 cup (120 mL) fresh orange juice.

Snack: 1 medium apple.

Lunch: 2 slices of whole wheat toast, 1 tablespoon of low fat mayonnaise, 45 gr of low fat cheese, 1/2 cup (38 gr) of green salad and 1/2 cup (38 gr) of Cherry tomatoes.

Snack: 1 cup of fruit salad.

Dinner: spaghetti and fish or meatballs prepared from 1 cup (190 gr) of spaghetti and 115 gr of ground turkey. Filling: 1/2 cup (75 gr) green peas.

Saturday

Breakfast: 2 slices of whole wheat bread accompanied by 2 tablespoons (40 gr) of peanut butter, 1 medium banana, 2 tablespoons (16 g) of mixed seeds and 1/2 cup (120 ml) fresh orange juice.

Snack: 1 medium apple.

Lunch: 85 gr of grilled chicken, 1 cup (150 gr) of roasted vegetables and 1 cup of couscous (190 gr).

Snack: 1/2 cup (30g) of mixed berries and 1 cup (285g) of low fat yogurt.

Dinner: 85g of pork steak and 150g of ratatouille, 1 cup (190g) of brown rice, 1/2 cup (40g) of lentils and 45g of low fat cheese.

Dessert: low fat chocolate pudding.

Sunday

Breakfast: 1 cup (90 gr) of oatmeal with 1 cup (240 ml) of skim milk, 1/2 cup (75 gr) of blueberries and 1/2 cup (120 ml) of orange juice fresh.

Snack: 1 medium pear.

Lunch: Chicken salad consisting of: 85 g of lean chicken breast, 1 tablespoon of mayonnaise, 2 cups (150 gr) of green salad, 1/2 cup (75 g) of cherry tomatoes, 1/2 teaspoon soup (4 gr) of seeds and 4 whole grain crackers.

Snack: 1 banana and 1/2 cup (70 gr) almonds.

Dinner: 85g roast beef, 1 cup (150g) boiled potatoes, 1/2 cup (75g) broccoli and 1/2 cup (75g) green peas.