To prevent or reduce high blood pressure, diet plays an essential role. The DASH diet (Dietary Approaches to Stop Hypertension), which can be translated as a dietary approach to prevent arterial hypertension, was specially designed in 1997 to fight against arterial hypertension without hypotensive drugs. This diet is rich in fruits and vegetables rich in fiber and low in salt and fat.
Close to the Mediterranean diet, the DASH diet is proven to be one of the most effective in lowering blood pressure. It also helps to promote weight loss and lower bad LDL cholesterol levels.
What is the DASH diet?
The principle of this regime is to:
- Reduce saturated fat (promote low-fat dairy products, lean meats and fish (2 servings per day maximum) and limit vegetable oils to 3 tablespoons per day.
- Consume more magnesium, potassium, fiber and antioxidants by eating between 8 and 10 servings of fruits and vegetables each day, whole grain products, seeds and oilseeds (4 to 5 servings per week).
- Restrict sugary products to less than 5 servings per week.
- Consume 2.5g of salt per day maximumFor those who wish to follow this diet to control blood pressure and lose weight, this diet can be adapted by reducing calorie intake:
- For women wanting to lose weight and lower their blood pressure: 1600 kcal / day
- For women wanting to lower their blood pressure or men wanting to lose weight and lower their blood pressure: 2,000 kcal
- For men wanting to lower their blood pressure: 2,600 kcal
EXAMPLE OF A TYPICAL DAY FOR 1600 KCAL WITH THE DASH DIET
Breakfast
- Coffee or tea without sugar
- 2 slices of wholemeal bread + 1 teaspoon of margarine rich in omega 3
- 1 light dairy
- 1 orange
Lunch
- Grated red cabbage + 1 teaspoon of parsley oil
- 1 breast or 1 roast turkey thigh
- 100g wholemeal pasta with steamed zucchini with curry or other spice of your choice
- 40g low-fat cheese + 1 slice of wholemeal bread
- 1 apple
To taste
- Coffee, tea or herbal tea without sugar
- 1 apple
- 1 small handful of dried fruits
- Having dinner
- Vegetable soup
- 1 fish fillet in foil
- 200g steamed potatoes with parsley and cumin
- 1 low-fat natural yogurt
How to calculate your salt intake?
In general, 1 gm of salt is found in:
- 1 C. mustard
- 1 C. 1/2 teaspoon soy sauce
- 2 tbsp. of ketchup
- 2 handfuls of pistachios
- 3 black olives or 5 green olives
- 1 slice of raw ham
- 1 slice of smoked salmon of 40g
- 1 can of tuna in brine
- 1 slice of white ham
- 2 slices of dry sausage
- 3-4 surimi sticks
- 4 cooked shrimps
- 6 oysters
- 4 slices of dry sausage or chorizo
- 1 brioche or 1 croissant
- 1 small bowl of store-bought soup or vegetable juice
- 30-40 g of cheese
- 60g of crisps
- 1/6 pizza
- ¼ of quiche
- 1/3 baguette
Which foods to favor in case of hypertension?
- Choose home-made products, using unprocessed products as much as possible.
- Limit the use of cubic broths which each contain between 1 and 2g of salt.
- To flavor your dishes use less salt, favor spices, garlic or aromatic herbs.
- Read the labels on the products carefully and multiply the sodium content by 2.5 to get the salt value.
- Consume still or sparkling water low in salt such as San Pellegrino or Perrier.
