Example Diet Dash (Diet against Hypertension)

Premise

The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED food therapies.

DASH diet

DASH is the acronym of Dietary Approaches to Stop Hypertension, translated: Dietary Approaches to Block Hypertension .

Hypertension : arterial hypertension is defined as a constant (not occasional) state in which arterial pressure is high compared to physiological standards considered normal (diastolic> 90 and systolic> 140mmHg).

The DASH diet is aimed at restoring homeostasis in all subjects who suffer from arterial hypertension due 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 of all, the DASH diet suggests:

Start a physical exercise protocol
Restore the normal weight, if compromised
Abolish smoking

In addition, the food strategy to reduce pressure recommends:

Abolish alcohol consumption
Abolish the added sodium chloride (NaCl - kitchen salt)
Abolish foods stored by sodium chloride (NaCl - table salt)
Significantly reduce the consumption of foods rich in saturated / hydrogenated fats and cholesterol
Reduce excessive glycemic loads (ie, post-prandial hyperglycemia)
Encourage the consumption of foods rich in potassium and magnesium (which have a positive action on the regulation of blood pressure)
Promote the consumption of foods rich in essential fatty acids ω3 (which have a 'positive action on the regulation of blood pressure)
Use an oligomineral water

Useful supplements to the DASH diet

The supplements useful for the therapeutic enhancement of the DASH diet are the same as those mentioned in the article “ Example of a diet for high blood pressure, therefore: potassium and magnesium, essential fatty acids ω3, arginine and plants or hypotensive plant extracts (for more details read the '? ™ article: Supplements to lower blood pressure).

Example DASH diet

INDICATED FOR:

Sedentary postal clerk, she loves aperitifs with friends.

Sex				F
Age				37
Stature cm				160
Wrist circumference cm				15
Constitution				Normal
Stature / wrist				10.7
Morphological type				normolineo
Weight kg				72
Body mass index				28.1
Rating				Overweight
Desirable physiological body mass index				21.7
Desirable physiological weight kg				55.6
Basal kcal metabolism				1312.3
Coefficient of physical activity level				Light, SI aux 1, 56
Kcal energy expenditure				2407.2
Diet	NORMO CALORICA *			1430 Kcal approx
Lipids	25%		357, 5Kcal	39.7 g
Protein	1.2g / kg * physiol. Weight		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; 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 their consumption to a maximum of 3 or 4 weekly portions.

Example Dash Diet - Day 1

DRINK AT LEAST 1.0-1.5 liters of OIGOMINERAL water per day
Breakfast, about 15% kcal TOT
	Milk with reduced fat content, 2% of the total		150ml, 75.0kcal
	Rye bread		50g, 129.0kcal
	Jam with 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
		Integral semolina pasta	70g, 226.8kcal
		Dense 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
	Red sour cherries		200g, 100, 0kcal
	Light yogurt		125g, 70.0kcal
Dinner, about 30% kcal TOT
	Lemon marinated anchovies
		Fillets of European anchovies	100g, 131.0kcal
		Lemon juice	50ml, 12.5kcal
	Fennel		150g, 46, 5kcal
	Rye bread		50g, 129.0kcal
	Linseed oil (raw)		10g, 90.0kcal

Example Dash Diet - Day 2

DRINK AT LEAST 1.0-1.5 liters of OIGOMINERAL water per day
Breakfast, about 15% kcal TOT
	Milk with reduced fat content, 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
	Radicchio		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

Example Dash Diet - Day 3

DRINK AT LEAST 1.0-1.5 liters of OIGOMINERAL water per day
Breakfast, about 15% kcal TOT
	Milk with reduced fat content, 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
		Integral semolina pasta	80g, 248, 8kcal
	Rocket salad		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

Example Dash Diet - Day 4

DRINK AT LEAST 1.0-1.5 liters of OIGOMINERAL water per day
Breakfast, about 15% kcal TOT
	Milk with reduced fat content, 2% of the total		150ml, 75.0kcal
	Rye bread		50g, 129.0kcal
	Jam with 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
		Integral 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
	Red sour cherries		200g, 100, 0kcal
	Light yogurt		125g, 70.0kcal
Dinner, about 30% kcal TOT
	Baked bonito with cherry tomatoes
		Bonito fillet	100g, 177.0kcal
		Cherry tomatoes	150g, 28.5kcal
	Rye bread		50g, 129.0kcal
	Linseed oil (raw)		5g, 45.0kcal

Example Dash Diet - Day 5

DRINK AT LEAST 1.0-1.5 liters of OIGOMINERAL water per day
Breakfast, about 15% kcal TOT
	Milk with reduced fat content, 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, 17kcal
	Radicchio		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
		Cod fillet from the Atlantic	100g, 123.0kcal
		Parsley	qb
	spinach		150g, 34.5kcal
	Rye bread		50g, 129.0kcal
	Linseed oil (raw)		15g, 135.0kcal

Example Dash Diet - Day 6

DRINK AT LEAST 1.0-1.5 liters of OIGOMINERAL water per day
Breakfast, about 15% kcal TOT
	Milk with reduced fat content, 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
		Integral semolina pasta	80g, 260.0kcal
	Rocket salad		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
	Carpaccio amberjack
		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

Example Diet Dash (Diet against Hypertension)

DRINK AT LEAST 1.0-1.5 liters of OIGOMINERAL water per day
Breakfast, about 15% kcal TOT
	Milk with reduced fat content, 2% of the total		150ml, 75.0kcal
	Rye bread		50g, 129.0kcal
	Jam with 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
		Integral semolina pasta	70g, 226.8kcal
		Rocket salad	100g, 50.0kcal
		Pine nuts	10g, 56.5kcal
	Rye bread		50g, 129.0kcal
	Linseed oil (raw)		5g, 45.0kcal
Snack, about 10% kcal TOT
	Red sour cherries		200g, 100, 0kcal
	Light yogurt		125g, 70.0kcal
Dinner, about 30% kcal TOT
	Baked sardines with capers
		Sardinian fillets	100g, 129.0kcal
		capers	50ml, 10.0kcal
	Eggplant		150g, 36, 0kcal
	Rye bread		50g, 129.0kcal
	Linseed oil (raw)		10g, 90.0kcal