DASH DIET PLAN | One Week Dash Meal Plan

Introduction to Dash Diet Plan

Over a billion people worldwide are affected by high blood pressure. This number is rising, and high blood pressure is increasingly becoming a serious health concern. In fact, in the last forty years, the number of people with it have doubled. The most disturbing fact is that as dangerous as high blood pressure is, it becomes more dangerous because of its connection with even more deadly risks like stroke, heart disease, and kidney failure. However, diets have been identified to play a vital role in the development of high blood pressure. As a result, policy makers and scientists have identified specific dietary measure to help reduce this. This article examines how the dash diet designed can combat high blood pressure and other associated risks.

What is Dash Diet Plan?

Dash is a diet recommended for individuals who want to prevent or treat hypertension (also high blood pressure) and reduce the inevitable risk that comes with it like stroke. The Dash diet places emphasis on fruits, vegetables, lean meats, and whole grains. The diet came into being as a result of thorough research after researchers noticed that high blood pressure was very less common in individuals who follow the Eden-based diet, the likes of vegetarians and vegans. This is why the dash diet emphasizes vegetables and fruits while still containing relevant protein sources like fish, chicken, and beans. The diet is low in salt, red meat, fat, and the added sugar ten times more addictive than cocaine. One of the major reason why persons with high blood pressure can benefit from this diet is its reduction in the intake of salt. No more than one teaspoon (2,300 mg) of sodium per day is encouraged by the regular dash program which falls in line with most municipal guidelines. Another lower sodium intake version recommends no more than 3/4 teaspoon (1,500 mg) of sodium per day.

The potential Benefits of Dash Diet Plan

Far above preventing or reducing blood pressure, the dash diet is infused with a lot more potential benefits like reduced cancer risk and weight loss. However, you should not expect the dash diet to help you shed weight on its own. It is only designed to prevent and lower blood pressure – weight loss only comes as an icing. The effect of your body by the diet are as follow.

The Diet Lowers Your Blood Pressure

The measure of force put on the blood vessels and organs as blood flows through them is referred to as Blood pressure. It’s counted in two ways: systolic pressure which is the pressure in your blood vessels when your heart beats; and diastolic pressure which is the pressure in your blood vessels between heartbeats, when your heart is at rest. The normal blood pressure for adults is a systolic pressure under 120 mmHg and a diastolic pressure under 80 mmHg. This usually is written as systolic blood pressure over diastolic blood pressure, i.e., 120/80. People with a blood pressure of 140/90 are considered to have high blood pressure. Surprisingly, the dash diet demonstrably similar lower blood pressure level in both healthy persons and those with high blood pressure. People on the dash diet will still experience lower blood pressure even if they don’t lose weight or watch their salt intake. Moreso, when sodium intake was restricted, the DASH diet will still lower blood pressure. In fact, the highest reductions in blood pressure are usually in people with the lowest salt consumption. However, it must be noted that having a decrease in blood pressure does not always mean a decreased risk of heart disease.

It May Aid the Loss of Weight

On the dash diet, it is very likely to experience lower blood pressure, whether you lose weight or not. However, chances are that you have been advised to lose weight if you are already with high blood pressure. This is consequent upon the fact that your blood pressure is likely to rise higher the more you weigh. Also, blood pressure is lower due to loss of weight However, several studies have even suggested that people can lose weight on the dash diet. Since the dash diet cuts out lots of sugary and high fatted foods, many people realize that they automatically reduce their calorie consumption and loss weight. While other people may have to restrict their calorie intake consciously. Either way, if you intend to lose weight on the DASH diet, you will still need to go on a reduced-calorie diet.

Other Potential Health Benefits of Dash Diet

DASH may also positively and protectively affect other health areas in many ways. The dash diet:

  1. Decreases the risk of cancer: A very salient and recent review revealed that people observing the DASH diet have a far minimal risk of having some diseases, including colorectal and breast cancer.
  2. It lowers metabolic syndrome risk: The risk of metabolic syndrome has been reduced by following the DASH diet.
  3. It lowers the risk of diabetes: The diet has been further linked to a lower risk of type 2 diabetes. Some studies demonstrate it has the potential to improve insulin resistance as well.
  4. It decreases the risk of heart disease and stroke.

A lot of these relevant potential effects are linked to dash diets high concentration of fruit and vegetables. Popularly speaking, consumption of more fruits as well as vegetables can help prevent, protect, and further reduce the risk of diseases to our body, the human body.

 

Sample Menu for One Week

Monday Breakfast: 1 cup (240 ml) of skim milk, 1 cup (90 grams) of oatmeal, 1/2 cup (120 ml) of fresh orange juice, 1/2 cup (75 grams) of blueberries. Snack: 1 cup (285 grams) of low-fat yogurt and 1 medium apple. Lunch: 1 tablespoon (15 grams) of mayonnaise, tuna and mayonnaise sandwich made with 2 slices of whole-grain bread, 3 ounces (80 grams) of canned tuna and 1.5 cups (113 grams) of green salad. Snack: 1 medium banana. Dinner: 1 cup (190 grams) of brown rice, 3 ounces (85 grams) of lean chicken breast and 1/2 cup (75 grams) each of broccoli and carrots cooked in 1 teaspoon (5 ml) of vegetable oil. Tuesday Breakfast: 1 tablespoon (20 grams) of jelly or jam, 2 slices of whole-wheat toast with 1 teaspoon (4.5 grams) of margarine, 1 medium apple and 1/2 cup (120 ml) of fresh orange juice. Snack: 1 medium banana. Lunch: 1 cup (190 grams) of brown rice, 2 cups (150 grams) of green salad, 3 ounces (85 grams) of lean chicken breast, 1.5 ounces (45 grams) of low-fat cheese. Snack: 1 cup (285 grams) of low-fat yogurt and 1/2 cup (30 grams) of canned peaches. Dinner: 3 ounces (85 grams) of salmon dressed in 1 teaspoon (5 ml) of vegetable oil, 1.5 cups (225 grams) of boiled vegetables and 1 cup (300 grams) of boiled potatoes. Wednesday Breakfast: 1 cup (90 grams) of oatmeal, 1/2 cup (75 grams) of blueberries, 1/2 cup (120 ml) of orange juice and 1 cup (240 ml) of skim milk and. Snack: 1 medium orange. Lunch: 3 ounces (85 grams) of lean turkey, 2 slices of whole-wheat bread, 1/2 cup (38 grams) of green salad, 1/2 cup (38 grams) of cherry tomatoes and 1.5 ounces (45 grams) of low-fat cheese. Snack: 4 whole-grain crackers, 1/2 cup (75 grams) of canned pineapple and 1.5 ounces (45 grams) of cottage cheese. Dinner: 6 ounces (170 grams) cod fillet, 1/2 cup (75 grams) of green peas, 1 cup (200 grams) of mashed potatoes, and 1/2 cup (75 grams) of broccoli. Thursday Breakfast: 1 cup (240 ml) of skim milk, 1 cup (90 grams) of oatmeal, 1/2 cup (120 ml) of orange juice and 1/2 cup (75 grams) of raspberries. Snack: 1 medium banana. Lunch: 4.5 ounces (130 grams) of grilled tuna salad, 1/2 cup (38 grams) of cherry tomatoes, 1 boiled egg, 2 cups (152 grams) of green salad, and 2 tablespoons (30 ml) of low-fat dressing. Snack: 1 cup (285 grams) of low-fat yogurt and 1/2 cup (30 grams) of canned pears. Dinner: 1 cup (190 grams) of brown rice, 1 cup (150 grams) of mixed vegetables and 3 ounces (85 grams) of pork fillet. Friday Breakfast: 2 slices of turkey bacon, 2 boiled eggs, 1/2 cup (38 grams) of cherry tomatoes, 2 slices of whole-wheat toast, 1/2 cup (80 grams) of baked beans and 1/2 cup (120 ml) of orange juice. Snack: 1 medium apple. Lunch: 1 tablespoon of low-fat mayonnaise, 2 slices of whole-wheat toast, 1/2 cup (38 grams) of salad greens, 1/2 cup (38 grams) of cherry tomatoes and 1.5 ounces (45 grams) of low-fat cheese. Snack: 1 cup of fruit salad. Dinner: 1 cup (190 grams) of spaghetti and 4 ounces (115 grams) of minced turkey Spaghetti and meatball together with 1/2 cup (75 grams) of green peas. Saturday Breakfast: 2 slices of whole-wheat toast and 2 tablespoons (40 grams) of peanut butter, 2 tablespoons (16 grams) of mixed seeds, 1/2 cup (120 ml) of fresh orange juice and 1 medium banana. Snack: 1 medium apple. Lunch: 1 cup (150 grams) of roasted vegetables, 1 cup (190 grams) couscous and 3 ounces (85 grams) of grilled chicken. Snack: 1 cup (285 grams) of low-fat yogurt and 1/2 cup (30 grams) of mixed berries. Dinner: 1 cup (190 grams) of brown rice, 3 ounces (85 grams) of pork steak, 1 cup (150 grams) of ratatouille, 1.5 ounces (45 grams) of low-fat cheese and 1/2 cup (40 grams) of lentils. Dessert: Low-fat chocolate pudding. Sunday Breakfast: 1 cup (240 ml) of skim milk, 1 cup (90 grams) of oatmeal, 1/2 cup (120 ml) of orange juice and 1/2 cup (75 grams) of blueberries. Snack: 1 medium pear. Lunch: Chicken salad made of 3 ounces (85 grams) of lean chicken breast, 2 cups (150 grams) of green salad, 1 tablespoon of mayonnaise, 1/2 tablespoon (4 grams) of seeds, 4 whole-grain crackers and 1/2 cup (75 grams) of cherry tomatoes. Snack: 1/2 cup (70 grams) of almonds and 1 banana. Dinner: 1 cup (150 grams) of boiled potatoes, 1/2 cup (75 grams) of green peas, 3 ounces of roast beef and 1/2 cup (75 grams) of broccoli.

Conclusion

The DASH diet is an easy and effective way to reduce blood pressure. However, cutting daily salt intake has not been linked to health benefits like a reduced risk of heart disease. Healthy individuals don’t really need this diet. However, if you have high blood pressure or you are sensitive to salt, then DASH may be the right choice for you. Would like to have a plan B for your dash diet? See the chart below!

Printable Dash Diet Plan (PDF)

Days Breakfast Lunch Snack Dinner Total Calories for the day
Sunday Hard boiled egg with 1-2 slices of Canadian bacon and 6 oz tomato juice Calories: 156 Acapuico tuna salad, baby carrots, small side salad with Italian jello cup Calories: 270   4 oz light yogurt and cashews   Calories:210 Grilled chicken mixed with carrots, broccoli, cause flower, side salad with 1 Italian jello cup Calories:450 1086
Monday Mini egg beaters omelet wit 4-6 oz tomato juice   Calories: 240 2-3 turkey swiss roll ups, Cole slaw, sugar snap peas with italian jello cup Calories: 469 1 stick light cheese baby carrots   Calories: 54 Roasted sliced turkey, sautéed carrots, onions with side salad and Italian jello cup Calories: 150 913
Tuesday Scramble eggs, 1-2 slices of canadian bacon, 4-6 oz diet cranberry juice Calories: 473 Cold fried chicken breast, coleslaw, baby carrots and jello cup Calories: 230 4 oz light yogurt and 1 light almond   Calories: 100 Super-savory sliders, 1 brocolli side salad with balsamic dressing and one jello cup Calories: 275 1075
Wednesday Turkey swiss roll up and 4-6 oz tomato juice   Calories: 210 Salad with grilled chicken, 20 walnut and jello cup Calories: 321 1 light cheese celery sticks   Calories: 110 one quarter rotiserrie chicken, 1 frozen peas(micro cooked), side salad with 1 italian jello cup Calories: 170 811
Thursday Mini egg beaters omelet and cranberry juice   Calories: 135 2-3 provolone cheese/roast beef roll ups, Italian Cole slaw and sliced tomato jello cup Calories: 265 Celery sticks guacamole     Calories: 72 Sautéed chicken with tomatoes over hericot verts, caprese salad and jello cup Calories: 430 903
Friday Hard boiled eggs, 1 slice canadian bacon and 4-6 oz tomato juice Calories: 156 Salmon salad, sliced tomato, side salad with Italian jello cup Calories: 168 10 shelled peanuts   Calories: 60 Cauliflower mashed potatoes, spinach, large toast salad jello cup Calories: 164 548
Saturday 2 Hard boiled eggs, 10 cashews and 4-6oz tomato juice   Calories:210 Grilled chicken salad jello cup Calories: 380 4 oz light yogurt and 10 almonds Calories: 120 Hearty veggie chili with light shredded cheese and onions jello cup Calories: 280 990
Related Resources: Keto Diet Plan Zone Diet Plan