Dash diet in Hypertension

The dash diet is a diet intended to prevent high blood pressure. It was created in the late 90s. This diet consists of adopting a healthy diet based on the consumption of foods low in sodium such as fruits and vegetables, and on the practice of weekly physical activity . It also aims to limit the daily intake of salt, the main cause of the increase in blood pressure. Focus on the dash 1,600 kcal diet.

dash diet food list

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What is the “1600 kcal dash diet”? Definition and origin

The 1600 kcal/day dash diet is suitable for women who want to lose weight and reduce blood pressure. This dietary practice consists of limiting the number of calories ingested daily to 1,600 kcal.

 

For the story, the acronym DASH stands for (Dietary Approaches to Stop Hypertension) which can literally be translated as Dietary Approach to Prevent High Blood Pressure. This diet was introduced by American researchers from the National Institutes of Health. Derived from the vegetarian diet and the Mediterranean diet, it aims to fight against high blood pressure. The principle is to consume simple foods rich in fiber , antioxidants and nutrients .such as legumes, nuts, fish, white meat and dairy products. Conversely, processed dishes, refined cereals, sweet products, fried foods and breadcrumbs, alcohol and sodas should be avoided. This food program allows you to stabilize your weight, avoid cardiovascular diseases and stay in shape.

How to do the dash diet? How the 1600 calorie dash diet works

The dash diet is dictated by a simple rule: favor a healthy diet (3 meals a day with light snacks). People who follow this food program must consume a specific amount of food according to their sex, age and lifestyle (sedentary or practicing physical activity?). The number of calories ingested by the body is set by a nutritionist or a general practitioner.

 

The health professional generally bases himself on the morphology, the corpulence, the physical condition and the state of health of the patient to be treated. People on this diet should limit their salt intake to 2,300 mg per day (about one teaspoon). The ideal would be to decrease the salt intake by 1500 mg. Moreover, the adoption of this diet also requires the practice of a sporting activity . This good habit is very effective in losing weight and strengthening the cardiovascular system. Thus, it is recommended to practice 2h30 of physical activity per week (about 20 minutes per day). Here are examples of sports to do in pairs or alone: ​​brisk walking, running, hiking, biking and dancing.

How to consume 1600 calories a day? Steps of the dash diet according to the book

Doctors and nutritionists advocate keeping a strict diet and engaging in weekly physical activity to restrict calorie consumption to 1,600. Here’s an example of a regular menu for persons who need 1,600 kcal per day:

– Breakfast: 2 slices wholemeal bread + 1 teaspoon margarine + 1 glass milk + 1 apple

– Lunch consists of a roasted chicken thigh + 100 g wholemeal pasta with steamed zucchini + 40 g low-fat cheese + an orange.

– Dinner: Vegetable soup + salmon + 200 g steamed potatoes + natural yoghurt

People on this diet can have an apple as a snack along with almonds, drink tea or an unsweetened infusion.

Authorized foods

Below are the foods allowed on a dash diet:

  • The fruits ;
  • The vegetables ;
  • oilseeds;
  • The fish ;
  • Seafood ;
  • Lean meat;
  • Poultry ;
  • Vegetable milks;
  • Skimmed dairy products;
  • Whole grains (bread, rice, pasta, quinoa, etc.).

Foods that are prohibited

People who choose to adopt a dash diet should avoid the following foods:

  • Drinks that are too sweet;
  • The liquor;
  • Meals rich in salt and saturated fat (fried foods, quick food, cold cuts, broth cubes);
  • Meat that is red (horse, goat, lamb, mutton, beef).

How to balance your meals to lose weight? Sample menu for a week

To lose weight in good conditions, it is necessary to respect a balanced diet. An appropriate diet is above all ensured by an appropriate distribution of nutrients (proteins, carbohydrates, lipids, etc.) and a reduction in food intake during the day. It is also essential to diversify the dishes in order to avoid deficiencies. Nutritionists also advise taking light snacks and avoiding industrial products as much as possible. Generally speaking, the dash diet recommends consuming vegetables, fruit, lean meat, a low-fat dairy product, fruit, and grains in one meal.

Here is a sample Dash Diet diet plan for a week:

Dash diet in Hypertension

Monday

Breakfast: A herbal tea + a bowl of semi-skimmed milk + sourdough bread + a teaspoon of almond puree;

Lunch: A mache salad with nuts + pan-fried prawns with bean sprouts + red fruits;

Dinner: Unseasoned vegetable soup + turkey papillote, basmati rice + yogurt.

Tuesday

Breakfast: An infusion of cottage cheese + 2 tablespoons of oat bran + a sliced ​​banana;

Lunch: pork tenderloin cooked with zucchini + steamed potatoes;

Dinner: Grilled salmon + mint kiwi salad.

Wednesday

Breakfast: Infusion + sourdough bread + mashed almonds + cinnamon cottage cheese;

Lunch: Tomato salad + sourdough bread + zucchini;

Dinner: pumpkin soup + chicken with hazelnuts and spinach + 1 yogurt.

Thursday

Breakfast: Infusion + wholemeal bread + almond puree + natural yoghurt;

Lunch: Salad of lamb’s lettuce with walnuts + a roast chicken leg + steamed potato + fromage blanc with red fruit coulis;

Dinner: artichoke vinaigrette + vegetables + yogurt.

Friday

Breakfast: Infusion + bowl of semi-skimmed milk + oatmeal + an orange;

Lunch: Platters of shellfish + red fruits;

Dinner: Leek soup + shrimp tagliatelle + yogurt.

Saturday

Breakfast: Infusion + sourdough bread + almonds + a smoothie;

Lunch: Black radish + grilled tournedos with cauliflower + yogurt;

Dinner: Cucumber salad + duck aiguillettes with Espelette pepper and red lentils + a pear.

Sunday

Breakfast: Infusion + sourdough bread + a yogurt and a banana;

Lunch: Lebanese quinoa + salmon tartare + a slice of pineapple;

Dinner: carrot soup + an egg casserole with mushrooms + a pear.

“Dash diet”: health hazards. Opinion of the nutritionist

According to nutritionists, the dash diet can be dangerous for your health if the fat intake is too low. Indeed, risks of omega 3 and omega 6 deficiencies may arise. The recommended menus being low in lipids, they can therefore increase the level of triglycerides and reduce HDL cholesterol. It is also important to point out that any restriction can cause eating disorders such as anorexia and bulimia. This is why it would be wiser and more prudent to seek advice from a doctor before starting to follow this type of diet.

“Dash diet”: disadvantages and risks

People who are accustomed to eating large, sumptuous meals will struggle to adapt to the dash diet. Indeed, this approach is centred on meals that are low in fat and low in salt. It might also be tough to avoid sugary drinks.

 

Another significant disadvantage of the dash diet is its high cost. Fruits, vegetables, meat, and seafood are all more expensive than canned and frozen items. Furthermore, this diet is not a commercial diet.

 

This makes it hard to place food orders. Menus must be created at home using fresh products, which requires more time, effort, and energy.

 

Aside from these disadvantages, it is worth noting that the dash diet need strict supervision. It is required to compute the quantity of calories delivered by each food group for it to be successful. Furthermore, those who follow this diet must calculate the quantity of servings to include in their meals and alter it on a regular basis based on their age and degree of physical activity.

“Dash Diet” is too restrictive in nature?

Even if, with practise, this computation becomes relatively straightforward, it might still be restricting. Furthermore, the Dash diet is not intended for people who want to reduce weight. The major purpose of this diet is to be healthy and to decrease blood pressure. As a result, it is especially beneficial for hypertensives and the elderly. Finally, for it to be successful, the quantity of calories delivered by each food group must be calculated.

 

Furthermore, those who follow this diet must decide how many portions to include in their meals and alter it on a regular basis according on their age and degree of physical activity. Even if, with practise, this computation becomes relatively straightforward, it might still be restricting.

“Dash Diet” designed for weight loss?

Dash diet in Hypertension

The major purpose of this diet is to be healthy and reduce blood pressure. As a result, it is particularly beneficial for hypertensives and the elderly. Finally, those who adhere to this diet must establish the amount of portions to include in their menus and alter it on a regular basis based on their age and degree of physical activity. Even though this computation becomes very straightforward with experience, it might still be restricting. Furthermore, the dash diet is not actually intended for people who want to reduce weight.

 

The major purpose of this diet is to be healthy and reduce blood pressure. As a result, it is particularly beneficial for hypertensives and the elderly. Finally, those who follow this diet must establish the quantity of calories they consume. Lastly, a people who follow this diet must also determine the number of portions to include in the menus and adjust it periodically based on their age and the level of physical activity they practice. If, with practice, this calculation is quite simple to perform, it can still be restrictive.

Main Goals of “Dash Diet”

The major purpose of this diet is to be healthy and reduce blood pressure. As a result, it is particularly beneficial for hypertensives and the elderly. Finally, those who adhere to this diet must establish the amount of portions to include in their menus and alter it on a regular basis based on their age and degree of physical activity. Even though this computation becomes very straightforward with experience, it might still be restricting. Furthermore, the dash diet is not actually intended for people who want to reduce weight.

 

The major purpose of this diet is to be healthy and reduce blood pressure. As a result, it is particularly beneficial for hypertensives and the elderly. Finally, those who follow this diet must establish the quantity of calories they consume. Lastly, a people who follow this diet must also determine the number of portions to include in the menus and adjust it periodically based on their age and the level of physical activity they practice. If, with practice, this calculation is quite simple to perform, it can still be restrictive.

What is the most effective diet for weight loss? Dash or Mediterranean diet?

The Mediterranean diet appears to be the greatest plan to follow to lose weight when compared to the Dash diet. The consumption of fruits, vegetables, and goods with a low amount of saturated fat is what sets these two diets apart. The Mediterranean or Cretan diet is more restrictive than the Dash diet, especially when it comes to the use of dairy products.

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Dietician Shivani Sikri - Best Indian Dietician

Shivani Sikri Dietician

Shivani Sikri is an internationally renowned award-winning dietician, nutritionist, columnist, blogger, and nutrigenomics counsellor.

Dietician Shivani is best known as the co-founder of Nutri4Verve, her online clinic where she provides customised dietary and nutrition guidance to her clients. Sikri has been honoured with several accolades, including the Best Dietician in Delhi and the Sattva Iconic Wellness Award 2021. You can surely contact the best nutritionist for weight loss in India and across the globe.

After completing her Masters, Shivani Sikri further attained her POST GRADUATE DIPLOMA IN PUBLIC HEALTH AND NUTRITION (PGDPHN). Additionally, she also completed her POST GRADUATE DIPLOMA IN NUTRITION & CLINICAL DIETETICS. 

To further enhance her knowledge and skill-set as a Nutritionist in the field, she had accomplished several Professional Certificates pertaining to – “Modern Lifestyle Diseases – Awareness and Prevention”, “Alcohol and its effects on health” and “HIV-AIDS – Awareness and Prevention”. 

Additionally, Shivani has also completed specialised Extension Online Certificates from Texas A&M, USA in the subjects – Healthy eaters: Infant and Toddler Nutrition in Child Care – and Osteoporosis 

Furthermore, She has also excelled in her Advance Course in “Nutrigenomics for Professionals in Nutrition” USA.

Also, Shivani Sikri is also a Certified Naturopath.

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SOURCE: WIKITIA

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