Dash Diet: Information, Opinions and Practical Menu Examples

The DASH diet is on everyone’s lips. A remedy for hypertension, this diet has quickly earned a respectable place in the Olympus of the most followed diets. An example? It was advertised by VIPs such as Antonella Clerici and Natalie Portman, two different characters, yes, but always very attentive to the world of diets.

The DASH diet includes natural foods, which will gradually replace those that, by mistake, we take every day, to bring us, in the end, to have a diet that will not only allow us to lose weight, but also to reduce hypertension, a problem that with modern diets are affecting more and more people.

The rules of the DASH diet are simple: natural foods, low in fat, very low sodium content in food. Perfect recipes for those who want to get back in shape, with easy-to-follow rules that are really within everyone’s reach. And it works, which is why both 2012 and 2013 and probably 2014 will be one of the hottest diets.

Let’s see together some “diet dash scheme”, how to put it into practice and some plans.

Why is it useful for hypertension?
DASH is an excellent diet for those suffering from hypertension, since it recommends foods low in sodium, going to affect what is the main cause of this type of problem.

The salt will gradually be reduced in the diet, until it is brought back to levels more suitable for those suffering from hypertension.

It works so well that, especially online, it has been given the nickname “Diet for High Blood Pressure”.

Opinions on the “High Blood Pressure Diet”
DASH is a diet that is encountering, and it is rare for such a popular regimen, even the favor of dieticians, who sponsor this dietary regimen both in the States and in Europe.

The reason? No magic formulas, but a weekly program that allows you not only to lose weight and regain a silhouette worthy of the name, but also to get back to health, which often, and our readers know it well, does not coincide with being beautiful and lean.

It is enough to read the online opinions on the DASH diet to realize not only how popular this regimen is among those who follow it, but also what kind of appreciation it enjoys among specialists.

How much do you eat?
The portions of the DASH-type diet are not as tiny as what some would expect from a diet regimen. Thanks to the quality of the foods chosen, which also include a vegetarian version for those who just don’t want to know about a diet, DASH is a regime that allows you to eat if not limitless, however, more than acceptable portions.

In other words, you won’t go hungry, and that’s a great reason to try it.

How much does the DASH diet cost?
The DASH diet costs nothing. You got it right, this is not one of those regimes that involve the purchase of very expensive shakes, snacks, powders to be dissolved in water. It is a completely free regime, which you can face even if you don’t want to, indeed, especially if you don’t want to spend too much money to get back in shape.

At the most, if you want, you can buy the dash diet book that is sold by specialists who continue to follow this diet, trying to learn its most remote secrets.

What to eat on the DASH diet?
The main foods are vegetables and fruit, foods that allow us not only to take in the necessary nutrients, but which at the same time offer us an excellent chance to lose weight.

The constant intake of fruit and vegetables in our weekly dash diet menu is also important to combat hypertension: once we return to appreciate these foods, we will no longer need to submerge everything in salt to eat with taste.

How many calories can i eat?
The DASH diet includes a whole series of diets in reality, calibrated according to your needs. The regimens start at 1200 calories, then move on to 1300, 1400, 1500, 1600 and 2000 calories, all obviously calculated according to the weight to be lost and your current weight.

For the calculations it is certainly better to rely on a specialist, who will calculate exactly how many calories you will have to ingest, and will prepare a special weekly schedule for you, tailored to your needs.

DASH diet: example of the 1400 calorie Monday
To give you an example of a diet, which in any case should be supervised by a specialist, we propose a table for the first day of the DASH diet, with a complete daily menu for the first 24 hours:

Breakfast:
A cup of strictly whole grains, accompanied by a cup of skim milk. A wholemeal rusk and a glass of citrus juice, preferably orange.

Lunch:
Grilled chicken breast, accompanied by a slice of wholemeal bread. As a side dish, a mixed salad topped with a maximum of one teaspoon of extra virgin olive oil.

Snack:
5-7 hazelnuts or walnuts, and a low-fat yogurt. In case you don’t like yogurt and dried fruit, an apple or a banana is fine too.

Dinner:
Rice or bulgur, with a piece of cheese to accompany, then 1 fruit.

The DASH diet on the internet
DASH is a modern diet, and can also be followed on the internet, without the need to purchase books or ebooks from Amazon. On blogs and forums, but also on our website and on YouTube, you will find a sure guide, which will offer you not only the recipes (called by some the recipes for high blood pressure), but also the right advice to continue following this diet or to start it from scratch.

Reviews and guides can also be found in Italian, also following the advice offered on the official website of the dash diet, which has also recently begun to introduce some content in Italian.