A healthy diet may play a major role in treating high blood pressure, and one of the best systems that can be followed to treat pressure is the DASH diet, and in this article we will talk about this diet and what are its benefits for pressure? What is the appropriate daily schedule for the Dash Diet?

What is the dash diet?

The DASH diet is one of the dietary approaches used to stop high blood pressure. In addition, it is a recommended diet for people who want to reduce the risk of heart disease as well.

The DASH diet focuses on fruits and vegetables, as well as some lean protein sources such as chicken, fish and whole grains. It is low in red meat, salt and added sugars.

Scientists believe that one of the main reasons people with high blood pressure may benefit from this diet is that it reduces salt intake.

Dash diet benefits

The Dash Diet has many benefits for your body, including:

1. Lowering blood pressure

Interestingly, the DASH diet lowers blood pressure in people with a blood pressure reading of 140/90 or greater.

It was noted that the greatest decrease in blood pressure occurred in people who had the lowest consumption of salt. The low-salt DASH diet reduced systolic blood pressure by an average of 12 mmHg and diastolic blood pressure by 5 mmHg in hypertensive patients.

2. The benefits of the DASH diet for diabetics

In a lot of research, the diet has been linked to a lower risk of developing type 2 diabetes, and some studies have shown that the DASH diet is beneficial for diabetics, as it can improve insulin resistance as well.

3. Contribute to weight loss

Some studies have indicated that it is possible to lose weight when following the DASH diet, but this may not happen. Because the Dash Diet does not regulate calories, people who follow this diet may have to consciously restrict their calorie intake.

So if you want to lose weight with the dash diet, you’ll still need to follow a very low-calorie diet with it as well.

4. Other benefits

Studies have also indicated that the DASH diet can help:

• Prevention of some types of cancer, including colorectal and breast cancer.
• Reducing the risk of metabolic syndrome by up to 81%.
• 20% lower risk of heart disease, 29% lower risk of stroke.

Dash diet chart for stress

The appropriate percentage of calories for the dash diet varies according to the person, but in most cases a good percentage is between 1,600 to 2,000 calories per day.

Here is a week-long plan of DASH diet meals to eat, containing 2,000 calories per day, as follows:

First day

• the breakfast: 1 cup (90 grams) of oatmeal, with a cup (240 ml) of skim milk, ½ cup (75 grams) of blueberries, and ½ cup (120 ml) of fresh orange juice.
• Snack: 1 medium apple and 1 cup (285 grams) of low-fat yogurt.
• the lunch: A tuna-mayonnaise sandwich made with two slices of whole-grain bread, 1 tablespoon (15 grams) of mayonnaise, 1 1/2 cups (113 grams) of salad greens, and about 80 grams of canned tuna.
• Snack: Medium banana.
• the Dinner: About 85 grams of lean chicken breast cooked in 1 teaspoon (5 ml) of vegetable oil with ½ cup (75 grams) each of broccoli and carrots, served with 1 cup (190 grams) of brown rice.

the second day

• the breakfast: Two slices of whole-wheat toast with 1 teaspoon (4.5 grams) of margarine, 1 tablespoon (20 grams) of jam or jelly, ½ cup (120 ml) of freshly squeezed orange juice, and one medium-sized apple.
• Snack: Medium banana.
• the lunch: About 85 grams of lean chicken breast, with 2 cups (150 grams) of green salad, about 45 grams of low-fat cheese, and 1 cup (190 grams) of brown rice.
• Snack: 1/2 cup (30 grams) of canned peaches and 1 cup (285 grams) of low-fat yogurt.
• the Dinner: About 85 grams of salmon cooked in 1 teaspoon (5 ml) of vegetable oil, with 1 cup (300 grams) of boiled potatoes, and 1.5 cups (225 grams) of boiled vegetables.

the third day

• the breakfast: 1 cup (90 grams) of oatmeal, 1 cup (240 ml) of skim milk, ½ cup (75 grams) of blueberries, and ½ cup (120 ml) of fresh orange juice.
• Snack: 1 medium orange.
• the lunch: 2 slices of whole wheat bread, about 85 grams of lean turkey, about 45 grams of low-fat cheese, ½ cup (38 grams) of green salad, and ½ cup (38 grams) of cherry tomatoes (small).
• Snack: 4 whole grain crackers, with about 45 grams of cheese, and 1/2 cup (75 grams) of canned pineapple.
• the Dinner: About 170 grams of cod fillet, 1 cup (200 grams) of mashed potatoes, 1/2 cup (75 grams) of green peas, and 1/2 cup (75 grams) of broccoli.

the fourth day

• the breakfast: 1 cup (90 grams) of oatmeal, 1 cup (240 ml) of skim milk, ½ cup (75 grams) of blueberries, and ½ cup (120 ml) of fresh orange juice.
• Snack: Medium banana.
• the lunch: A salad made of about 130 grams of grilled tuna, 1 hard-boiled egg, 2 cups (152 grams) of salad greens, ½ cup (38 grams) of small tomatoes, and 2 tablespoons (30 ml) of low-fat dressing.
• Snack: 1/2 cup (30 grams) of canned pears and 1 cup (285 grams) of low-fat yogurt.
• the Dinner: About 85 grams of red meat steak, with 1 cup (150 grams) of mixed vegetables and 1 cup (190 grams) of brown rice.

The fifth day

• the breakfast: 2 hard-boiled eggs, 2 slices of bacon, 1/2 cup (38 grams) of cherry tomatoes, 1/2 cup (80 grams) of baked beans, 2 slices of whole-wheat toast, plus 1/2 cup ( 120 ml) fresh orange juice.
• Snack: 1 medium apple.
• the lunch: Two slices of whole-wheat toast, 1 tablespoon of low-fat mayonnaise, about 45 grams of low-fat cheese, 1/2 cup (38 grams) of green salad, and 1/2 cup (38 grams) of cherry tomatoes.
• Snack: 1 cup of fruit salad.
• the Dinner: Spaghetti and meatballs are made with 1 cup (190 grams) of spaghetti and about 115 grams of ground beef, with ½ cup (75 grams) of green peas on the side.

the sixth day

• the breakfast: Two slices of whole-wheat toast with 2 tablespoons (40 grams) of peanut butter, a medium banana, 2 tablespoons (16 grams) of seed mix, and 1/2 cup (120 ml) of fresh orange juice.
• Snack: 1 medium apple.
• the lunch: About 85 grams of grilled chicken, with 1 cup (150 grams) of grilled vegetables and 1 cup (190 grams) of couscous.
• Snack: 1/2 cup (30 grams) of mixed blueberries, with 1 cup (285 grams) of low-fat yogurt.
• the Dinner: About 85 grams of red meat steak, 1 cup (150 grams) of vegetable stew, 1 cup (190 grams) of brown rice, ½ cup (40 grams) of lentils, and about 45 grams of low-fat cheese.
• Dessert: Low fat chocolate pudding.

the seventh day

• Breakfast: 1 cup (90 grams) of oatmeal, with a cup (240 ml) of skim milk, ½ cup (75 grams) of blueberries, and ½ cup (120 ml) of fresh orange juice.
• Snack: A medium sized pear.
• the lunch: A chicken salad made with about 85 grams of lean chicken breast, 1 tablespoon of mayonnaise, 2 cups (150 grams) of salad greens, ½ cup (75 grams) of small tomatoes, and ½ tablespoon (4 grams) of seeds, With 4 whole grain crackers.
• Snack: A banana and 1/2 cup (70 grams) of almonds.
• the Dinner: About 85 grams of roast beef, with 1 cup (150 grams) of boiled potatoes, 1/2 cup (75 grams) of broccoli, and 1/2 cup (75 grams) of green peas.

Dash diet side effects

In general, the DASH diet does not have many harms, but some side effects may occur when following it, including the following:

• Some people may experience gas and bloating when starting this diet. Because of the high fiber content in plant foods such as fruits, vegetables, and whole grains.
• People with lactose intolerance or food allergies (such as nuts) may modify the DASH diet to include lactose-free alternatives from dairy products and seeds instead of nuts.

In addition, the Dash diet requires each person to plan their daily menu based on the allowed portions, and this is bad for people who are not used to meal planning or cooking, as they need more specific guidance.