Dash diet recipes | menu | experiences

Dash diet recipes and menu

The Dash diet was designed for people with hypertension. High blood pressure is one of the most common diseases of modern man and the statistics show that almost in every family there is at least one person that suffers from it. Dietary approaches to stop hypertension - DASH is therefore an acronym for the diet for high blood pressure, hypertension diet, the names are numerous, we will further call it the dash diet.


Diet for high pressure proved extraordinarily good for losing weight and came very quickly into the category of the most popular diets for weight loss. American nutritionists who designed the DASH diet, consider that obesity is associated with high blood pressure and that people who are overweight should try it. The basis of this diet is Mediterranean cuisine, which itself is food for high pressure. This is a fairly simple diet where participants do not have to make great sacrifices and major changes for it to be effective.

The basis of this diet is healthy and low-calorie diet products. Dash menu is rich in: vegetables, fruits, whole grains, dairy products with low fat, fish (omega-3 fatty acids), poultry, and legumes, nuts and similar. Dash diet so to speak is not a diet but this is a varied diet for the whole family.

Example menu:
  • Breakfast: oatmeal or oat cereal with low-fat milk or chopped fruit
  • Snack: Nuts (5 pcs)
  • Lunch: bean soup with carrots, onions, without roux with mild roasted light meat with small additions of salt
  • snack: fruit of your choice
  • dinner: young low-fat cheese, a slice of whole grain bread, tomato salad and a little salt

DASH diet recipes

Size is the most important part of DASH diet and we must strictly abide to it:
  • Vegetables: 1 serving = cup of leafy vegetables, 1/2 cup of cooked vegetables and 180 ml of fresh vegetable juice. Especially it is recommended: Carrot, potato. peas, green beans, spinach, broccoli, sweet potato, tomato, these foods are an excellent source of potassium and magnesium
  • Grains: 1 serving = 1 slice of bread or 1/2 cup of dry cereals or half a cup of cooked rice or pasta. Recommended are whole grains or cereals with whole grain because it contains nutritious vegetable fibers that facilitate digestion.
  • Fruit: one serving = 180 ml of juice from fruit or fruit of medium size or 1/2 cup of berries or 1/4 cup dried fruit
  • Dairy products with low fat: servings = 200ml yogurt or skim milk or low fat 42 grams of cheese. These foods will provide you with all the necessary intake of calcium during the day, and always choose products with low fat percentage. 
  • Fish, eggs and meat: 1 serving = 85 grams of cooked lean meat (recommended poultry) or 100 grams of fish or 1 egg (note that eggs should eat only every other day)
  • Healthy snacks and seeds: 1 portion = half cup of nuts or 2 tablespoons of seeds
  • Olive oil; 1 tablespoon per serving and 1 tablespoon of butter
  • Sugars: 1 serving = row of dark chocolate or a scoop of sugar or a teaspoon of marmalade


Nutrition in hypertension limits alcohol intake to one drink per day, the experiences of patients are that dash diet achieves best results if the alcohol is completely removed. Necessary is daily physical activity that certainly speeds up weight loss. Eat three main meals and enter a larger number of vegetables snacks, fruits and cereals. The most important thing is not to exceed the amount of the individual portions.

NOTE: If you are impatient, this diet is not for you. Dash diet is not restrictive diet so it is not an instant solution for fast weight loss. You will lose about a kilogram in a week with this diet. Dash diet is strongly recommended for people with hypertension but also to all others who want to lose weight. Before starting this healthy dieting consult your diet. Read about other diets on our website: alkaline diet, sonoma diet, anti-candida diet, the Brazilian diet, abs diet for a flat stomach, cellulite diet, Pritikin diet, paleo diet and many others.