DASH Diet

DASH DIET

DASH DIET PRINCIPLES AND RULES

Here are the principles and rules you should follow if you want to follow the DASH diet:

• Eat only foods that are low in saturated fat, cholesterol and total fat
• Eat fruits, vegetables and dairy products that are low in fat every day
• Include whole grain products in your daily diet
• Eat lean fish and poultry meat
• Eat nuts
• Include foods and supplements rich in magnesium, potassium, calcium, protein and fibre in your diet
• Don’t eat red meat, sweets, semi-prepared food, sugary drinks, alcoholic drinks, fast food
• Caffeine consumption should be moderate

DASH DIET

• Greens and whole grain products 7-8 servings per day
• Fruits 4-6 servings per day
• Legumes 4-6 servings per day
• Low-fat dairy 2-4 servings per day
• Low-fat meat (chicken, fish) 1.5-2.5 servings per day
• Nuts, seeds and pulses 3-6 portions per week
• Fats and sweets 2-4 portions per day

2-WEEK DIET

The DASH diet is divided into 2 phases:

• Phase 1. In the first week you will lose weight
• Phase 2. In the second week you will learn how to maintain your ideal body weight

DASH DIET: PHASE 1

In the first week you will reduce your carbohydrate intake to regulate your metabolism. Thus, you will eat a palm-sized portion of lean meat daily. You can also eat a handful of nuts, lentils or beans.

Foods allowed: Phase 1

• Peas
• Bird meat
• Fasole
• Lentils
• Fat-free bread
• Soya
• Eggs
• Non-sweetened yogurt
• Avocado
• Vegetable oils: olives, nuts, rapeseed
• Unroasted and unripened woody fruits

DASH DIET: PHASE 2

In the second phase, you’ll incorporate a higher amount of protein and vegetables. Also, in the second week of the diet you will be allowed moderate consumption of whole grains. Also, for visible results and a healthy body, specialists recommend integrating sport exercise into your daily activities.

BENEFITS FOR THE LIVER AND OTHER BENEFITS

BLOOD PRESSURE DROPS

The first goal of this diet was to reduce high blood pressure by closely monitoring salt intake, which can significantly increase blood pressure. The DASH diet helps balance cholesterol and dangerous fat levels in the body, thus preventing atherosclerosis, which can constrict arteries and increase blood pressure, thereby affecting the cardiovascular system.

PREVENTS OSTEOPOROSIS

The composition of the DASH diet is high in calcium, protein and potassium, essential components for preventing or slowing the onset of osteoporosis. By helping to build strong bones, DASH Diet foods such as milk, lean protein, grains, leafy vegetables and fruit all contribute to providing healthy and essential nutrients to the body. If you want to have strong bones over time, follow the DASH diet, strictly adhering to its rules and principles.

KIDNEY HEALTH MINDS

The DASH diet has been directly linked to the prevention of kidney stones, which can be very painful and can compromise proper organ function. This diet prevents excessive mineral deposits that lead to kidney stones. High sodium intake is also a common factor leading to kidney failure, as it can dehydrate the body and overload the kidneys. Specialists have stated the potential value of the DASH Diet for people at high risk of kidney failure. However, if you already suffer from chronic kidney disease, you need a more controlled diet and should talk to your specialist before adopting any new diet.

ANTICANCER EFFECT

One of the other benefits of the DASH Diet is its undeniable impact on certain cancers. A report published in the American Journal of Clinical Nutrition states that the DASH diet (which includes higher intakes of fruits, whole grains and vegetables; medium amounts of low-fat dairy and lower amounts of red or processed meats, desserts and sweetened beverages), will lead to a lower risk of colorectal cancer.

High fruit, vegetable and whole grain content means a high concentration of fibre, vitamins and antioxidants, which can prevent the impact of free radicals that can cause mutations in healthy cells and lead to cancer.

REGULATE GLYCEMIA

By eliminating carbohydrates, starchy foods from your diet and sugars you can more effectively manage glucose and insulin levels in the body, which can lead to diabetes in some cases. Diabetes is a precursor to many diseases, such as obesity which can lead to the onset of heart disease.

Prevents depression

Several studies show that a daily intake of fruit, vegetables and whole grains, such as the DASH diet, helps prevent the onset of depression.

How can you lose weight on the DASH diet?

Although the diet was not designed to lose weight, this is definitely one of its effects, by eliminating unhealthy carbohydrates and calories that can lead to increased glucose instability in the body, which can lead to diabetes. Thus, by regularly eating fruits, vegetables, proteins and heart-healthy fats, you will alleviate hunger pangs, reduce caloric intake and obesity.

EXAMPLES OF DAILY MEALS

DASH DIET MENU

DAY 1

• Breakfast: Tea or coffee with no added sugar, a small yogurt made from goat’s or sheep’s milk, a slice of bread with corn, spread with a little butter, a small bunch of red grapes
• Lunch: ½ avocado with lemon juice and herbs, chicken breast prepared with curry and red lentils, a small goat’s or sheep’s milk yoghurt
• Afternoon snack (optional): a tea or herbal infusion with no added sugar,
• 2 nuts, a pear
• Dinner: a tomato salad with basil, steamed salmon fillets, spinach with cream, a slice of bread with corn, a red grapefruit salad with mint

DAY 2

• Breakfast: a tea or coffee without added sugar, a small non-fat yoghurt, 3 thin slices of bread with corn, a kiwi
• Lunch: a green bean salad, a roast duck breast with brown rice and asparagus
• Afternoon snack (optional): a tea or herbal tea without added sugar, small goat’s or sheep’s milk yoghurt with 10 almonds
• Dinner: a vegetable soup, an omelette with fine herbs and grilled eggplant with a slice of wholemeal toast

DAY 3

• Breakfast: a tea or coffee with no added sugar, a small bowl of semi-sweetened milk, lightly buttered corn bread (up to 3 slices), a pear (optional)
• Lunch: a portion of artichokes with vinaigrette, a grilled chicken roast with a chickpea salad (cooked chickpeas, drained of water and dressed with a little olive oil), a small goat’s or sheep’s milk yoghurt
• Afternoon snack (optional): a tea or herbal tea without added sugar, a small bunch of red grapes and two walnuts
• Dinner: a Niçoise salad (Dash version): a steamed potato with a handful of green beans, a small sliced tomato, a little olive oil, freshly squeezed lemon juice, a few sesame seeds, some basil and a grilled tuna fillet

DAY 4

• Breakfast: a tea or coffee without added sugar, a small natural yoghurt, 3 thin slices of bread with corn, an apple
• Lunch: 2 grated carrots with a portion of grilled cod with lemon juice and leek puree, a slice of bread with corn
• Dinner: a portion of homemade hummus (60 naut beans, cooked and blended together with a teaspoon of sesame seed puree, 2 teaspoons of olive oil, ½ clove of garlic and a squeeze of lemon juice), a turkey roast with fennel sautéed zucchini and a small plain yogurt

DAY 5

• Breakfast: a tea or coffee with no added sugar, a hard-boiled egg, a tomato and two slices of toast with corn
• Lunch: a portion of asparagus with yoghurt sauce and a grilled chicken breast, curried rice, a peach or pear
• Dinner: an aubergine salad without mayonnaise with trout fillets in almond flakes with quinoa

DAY 6

• Breakfast: a tea or coffee with no added sugar, a slice of low-salt turkey ham, a small non-fat yoghurt and 3 slices of buttered corn bread
• Lunch: a cucumber mint salad with grilled chicken and a no-sugar-added applesauce
• Dinner: leek puree with olive oil and lemon juice with a pork chop, pea puree with tarragon and a small non-fat yoghurt

DAY 7

• Breakfast: a tea or coffee with no added sugar, a small bowl of semi-skimmed milk with a serving of wholegrain cereal and an apple
• Lunch: a broccoli salad with a portion of prawns with brown rice and lemon juice and a small non-fat yoghurt
• Dinner: an eggplant salad with a slice of turkey bacon and a slice of bread with corn and a fruit of your choice

DASH DIET RECIPES

Wholemeal Pasta with Vegetables

Ingredient:

• 250 g wholemeal pasta
• 100 g boiled/canned corn
• one zucchini squash
• 6 pitted green olives
• 1 teaspoon destalked capers
• 1 medium red bell pepper
• 1 clove garlic
• 100 g preserved sliced champignon mushrooms
• 4 tablespoons olive oil
• salt
• grated Parmesan cheese

Preparation method:

Wash the zucchini, remove the ends and cut into small cubes. Then wash the peppers, clean and cut into small cubes. After that, drain the corn, rinse it under cold running water and let it drain well. Separately, cut the olives into thin slices, drain the mushrooms and wash them under cold running water and let them drain well.

In a large bowl, mix all the previously prepared vegetables and salt to taste. Put the olive oil in a non-stick frying pan over medium heat, add a clove of minced garlic and sauté for about 10 seconds, then add the vegetable mix and stir very well. Sauté the vegetables over medium heat for 5-6 minutes or until they reach a crispy consistency.

In the meantime boil the whole wheat pasta, drain and add to the pan with the vegetable mix. Then stir over medium heat for another minute, then serve plain or with a little grated Parmesan cheese on top. Enjoy!

POSIBLE RISKS AND CONTRAINDICATIONS

If you have a chronic illness you should talk to your doctor or a nutritionist before starting this diet.

References:

1. https://www.healthline.com/nutrition/dash-diet
2. https://www.medicalnewstoday.com/articles/254836.php
3. https://www.news-medical.net/health/DASH-Diet-Health-Benefits.aspx
4. https://www.organicfacts.net/health-benefits/other/the-dash-diet.html