Dash diet to control hypertension

The Dash Diet Principle Seeks reduce sodium of the diet by consuming those foods that have a low sodium content, and increasing those foods that are rich in potassium, magnesium and calcium, nutrients that help reduce sodium.

Therefore it must be:

Health benefits of the Dash diet

The Dash diet is an eating plan based on research studies conducted by the National heart, Lung, and blood Institute (NHLBI). Several are the studies that showed that following this eating plan makes lower blood pressure and improve cholesterol levels, among other. The results were:

• Reduces high blood pressure.
• Reduces the risk of heart disease, heart failure, and stroke.
• Helps prevent or control type 2 diabetes.
• Improve the.
• Reduces the chances of kidney stones.

Who can follow the Dash diet?

The DASH diet is designed for people who suffer from hypertension, but since it is a pattern of, it can be used by other people without pathologies or with pathologies such as diabetes and / or dyslipidemia.

How to follow the Dash diet?

In addition to choosing those foods recommended in the plan, the plan includes the number of servings that should be consumed depending on energy needs, that is, calories. In order to determine how many calories are needed, the age and level of physical activity. If the weight is adequate and you want to maintain it, you should consume the corresponding calories for age and physical exercise; If, on the contrary, it is necessary to reduce weight, we must eat fewer calories than necessary.

What level of physical activity do you have?

• Sedentary: if you only do light physical activity as part of your typical daily routine.
• Moderately active: if you do a physical activity equivalent to walking 2.5 to 5 km / day at a pace of 5-6.5 km / hour + some light physical activity.
• Active: you perform a physical activity equivalent to walking more than 5 km / day at a pace of 5-6.5 km / hour + more light physical activity.

For women For men

Adequate daily servings from each food group

The DASH eating plan has a sodium limit of 2,300 mg or 1,500 mg per day.

To know what amounts of food we should eat, a table is provided with the amounts and examples for each group

Example menu of the DASH diet for one day (2000 kcal)

 Breakfast:

• 1 glass of milk with decaffeinated coffee
• 1 whole wheat toast
• 1 slice of ham cooked without salt
• 1 tablespoon of extra virgin olive oil
• 1 cup fresh fruit mix (banana, apple and orange)

 Midmorning:

• 1 piece of fruit
• 1 handful of almonds (15 g)

 Meal:

• Spinach salad (200 g) with raisins and pineapple (equivalent to 1 plate)
• Lentils with rice and vegetables (180 g equivalent to 1 plate)
• 2 tangerines

 Afternoon snack:

• 1 unsweetened skimmed yogurt
• 1 handful of walnuts (15 g)
• 2 tablespoon chia seeds

 Dinner:

• Green bean (200 g) with boiled potato (150 g) (equivalent to 1 plate)
• Monkfish (125 g) with natural tomato sauce
• 1 apple

• The Dash diet stands for Dietary Approach to Stop Hypertension
• After the Mediterranean diet, the Dash diet is the one with the largest number of scientific studies that support its good results, which is why there are several American medical associations and institutes that endorse it.
• It is important to assess with the doctor or health specialist the adaptation of the Dash diet individually, depending on personal needs.

Diploma in Human Nutrition and Dietetics Master in Pediatric Nutrition and Sports Nutrition