Dash Diet

Dash diet is specially designed in order to control the blood pressure levels. It is recommended for persons with hypertension and pre-hypertension. Moreover, it is good for people having problems with cardiovascular and pulmonary health.



Initially, this diet has gained popularity among Americans with similar diseases. Dash diet today is recognized as a real treatment method.

Dash Diet was created by a team of experts in nutrition, endocrinologists, cardiologists and others, even psychologists. They analyzed 29 professional mode effect and safety of health in their implementation in the short and long term.

The diet includes diet primarily of fruits, vegetables, low-fat and fat-free products. On the other hand the content of salt in it is limited to a minimum. Intake of oils, red meats, sweets are also limited. Thus intake of saturated fat and cholesterol are void.

Dash diet
That diet is given 14 days to see results. Works best in subjects with moderately elevated blood pressure and those with pre-hypertension. In humans with severe hypertension Dash diet promotes better response to drug therapy, and thus again, a decrease in blood pressure.

Daily menu:

Daily menu with calorie value 2,000 kcal per day. It should be varied and controlled amount of food absorbed.

To 4-5 servings of vegetables. Thus emphasizes the intake of fiber and vitamin C. Best for this purpose, broccoli, leafy greens, carrots, tomatoes and more.

To 4-5 servings of fruit. Through them unless fibers are borne, and magnesium, potassium, other minerals and vitamins.

6-8 servings of grain products. Recommended are pasta, rice, bread, cereals. In one portion means half a slice of bread, half a bowl of spaghetti, rice, cereals, 30 g of dried nuts such as oats.

Blood pressure
2-3 servings of low-fat or nonfat dairy products. They are rich in kaltsiiy, protein and vitamin D. Are best cheese, yogurt or milk.

To 6 servings of lean meat, chicken or fish. These products provide the protein, the content of B vitamins, zinc, and other nutrients. The batch is equal to 30 g of each product.

To 4-5 servings of nuts, seeds and legumes. Are best-sunflower seeds, beans, lentils, peas, almonds, peanuts and more.

2 to 3 servings of oil or fat. This means - to 1 tablespoon mayonnaise, butter or 2 tablespoons of salad dressing.

To 5 servings per week sweet products. Each is limited to cup soda, 1 tablespoon sugar, jam or preserves.

Dash diet not applied in order to reduce the weight, and although it carries out the result. It is mainly used to reduce the blood pressure.