What foods are not allowed on the DASH diet?

The “Diet DASH ” diet means “ Dietary Approaches to Stop Hypertension ” or a diet for patients with high blood pressure, and it is the best overall healthy method for food and weight loss, and the “DASH” diet includes foods that we must eat without overeating any food item. Main, it is high in potassium, magnesium and calcium, which equate the effects of sodium with the effects of salt.

It is in the list of the best diets in the world, and the “Dash diet” is one of the most efficient diets for weight loss, and doctors at the National Institutes of Health have recognized that it is one of the best and most effective diets to improve overall health. The Dash diet has obtained 3.3 points out of 5 in List “Weight Loss Effectiveness” and 4.5 points out of 5 in the “Health Benefits” list.


What is the DASH diet?

    • Some of us have never heard of the Dash Diet, a healthy diet and method that helps treat high blood pressure.
    • It motivates people to reduce sodium in their diet and encourages them to eat different foods that contain elements rich in potassium, magnesium, and calcium.
    • By sticking to the DASH diet, this may lead to a drop in blood pressure in just two weeks.
  • Over time, your systolic blood pressure is likely to drop from 14:8 points.
  • Also, one of the benefits of this diet is not limited to lowering blood pressure.
  • They are also recommended for reducing osteoporosis, cancer, heart disease, stroke, and diabetes.

Dash System Basics

    • All nutrients are necessary for the body, such as: calcium, proteins, vegetable fibres.
    • The responsibility of these elements is to revitalize the mind and internal organs, and the health of hair and skin.
    • The difference between the DASH diet and other diets is that it is designed for people who need to adjust their diet for the rest of their lives.
    • The result is that you do not need to leave yourself until you feel hungry.
  • You have the ability to eat a variety of delicious foods and dishes and at the same time feel full.
  • All you need to do is just to adhere to the basic rules of the diet.

What to eat on the DASH diet

  • The goal of the DASH diet is to supply the body with nutrients that lower blood pressure.
  • She cares more about diet than about a single food item.
  • And also pay attention to foods rich in antioxidants.
  • A person who follows the DASH diet should be careful to get the following proportions and amounts of nutrients from the amount of calories that must be eaten.
  • Total fat: 27% of your calorie intake.
  • Saturated fat: 6% of the amount of calories you should eat.
  • Protein: 18% of your calorie intake.
  • Carbohydrates: 55% of your calorie intake.
  • Cholesterol: 150 mg per day.
  • Sodium: 1500 mg per day.
  • Potassium: 4700 mg per day.
  • Calcium: 1250 mg per day.
  • Magnesium: 500 mg daily.
  • Fiber: 30 grams per day.
  • The food items in this diet should contain a little saturated fats and trans fats.
  •  And rich in fiber, protein, magnesium, calcium, and low in sodium, and plant foods should be taken care of.

DASH diet food portions

    • Whole grains: 8:6 times a day, the most important of which are whole wheat, brown rice, oats, quinoa, bulgur and others.
    • Vegetables : 5:4 times a day, and one time of fresh vegetables represents a full cup, and half a cup, chopped and cooked.
    • Fruits : 5 times a day, one time of which represents a medium-sized fruit, a quarter cup of dried, or half a cup of fresh, frozen or chopped.
  • Milk and its products: 3:2 times a day, and you should choose what is low or skimmed.
  • Meat , poultry, and fish: twice or less a day.
  • Nuts, seeds, and legumes: 5 to 4 times a week.
  • Fats and oils: two to three times a day.
  • Sweets: should be reduced as they are eaten less than 5 times a week.

* The following steps must be followed in a diet because it gives about 200 calories per day.

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Foods to be avoided in this system

  • Avoid fast food
  • You should avoid all unhealthy foods such as:
  • Fast food or fast food.
  • Smoked, processed and canned meat.
  • Chocolate in general.
  • Meats that contain fat.
  • Soft drinks.
  • It must be taken into account that the avoidance of eating unhealthy foods will be dispensed gradually.
  • Then you will find your desire to eat these foods disappeared.

Is Dash system easy to follow ?

  • The DASH diet is a very balanced and very healthy diet.
  • But this does not mean that they are easy to follow, although the rules are not complicated.
  • But adherence to its instructions requires patience sometimes.
  • This is due to the fact that this diet must be dispensed with a lot of sweets and other favorite nutrients.

How do you set up a system that suits you?

  • You can create your own list of meals according to the permitted and prohibited items.
  • You are not required to do special things to do your diet.
  • All you need is to add the necessary healthy products in the system, and to stay away from unnecessary and unhealthy products.
  • If the goal of this system is to lose weight, the permissible amount of substances will be reduced.

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List of meals for a week of the DASH diet:

  1. First day:

  • Breakfast: 2 slices of whole wheat bread “brown bread + 2 tablespoons of peanut butter + 1 medium banana + 2 tablespoons of oats + ½ cup of fresh orange juice.
  • Snack: one medium apple.
  • Lunch: 85 grams of lean meat + 1 cup of brown rice + ½ cup of lentils + 45 grams of low-fat cheese.
  • Snack: ½ cup of berries or any fruit you like + a cup of low-fat yogurt.
  • Dinner: 85 grams of grilled chicken + a cup of grilled vegetables + a cup of cooked rice or couscous.
  • Dessert: Low-fat chocolate pudding.

(Chocolate pudding): It is one of the sweets that is very light on the stomach and contains few calories, and it is considered one of the sweets that are served cold and very popular with children and adults. The method of preparation is easy and fast and succeeds one hundred percent.

  1. the second day:

  • Breakfast: a cup of oats + a cup of skimmed milk + ½ cup of berries or any favorite fruit + ½ cup of fresh orange juice.
  • Snack: one medium pear.
  • Lunch: 150 grams of meat + a cup of boiled potatoes + ½ cup of broccoli + ½ cup of peas.
  • Snack: one banana + ½ cup or “70 grams” of almonds.
  • Dinner: Chicken salad consisting of: “85 grams of lean chicken breasts + 1 tablespoon of mayonnaise + 2 cups of green salad + ½ cup of cherry tomatoes or chopped regular tomatoes.”
  1. the third day:

  • Breakfast: a cup of oats + a cup of skimmed milk + ½ cup of berries or any other fruit + ½ cup of fresh orange juice.
  • Snack: one medium apple + a cup of low-fat yogurt.
  • Lunch: 85 grams of lean chicken breasts in 1 teaspoon vegetable oil + ½ cup of broccoli and carrots + 1 cup of brown rice.
  • Snack: one medium banana.
  • Dinner: Two slices of whole-wheat bread, 80 grams of tuna, 1 tablespoon of mayonnaise, 1 ½ cups of green salad.
  1. the fourth day:

  • Breakfast: 2 slices of brown bread + 1 teaspoon of vegetable ghee + 1 tablespoon of jam + ½ cup of fresh orange juice + 1 medium apple.
  • Snack: one medium banana.
  • Lunch: 85 grams of salmon in 1 teaspoon of vegetable oil + 1 cup of boiled potatoes + 1 ½ cup of boiled vegetables.
  • Snack: ½ cup of peach + cup of low-fat yogurt.
  • Dinner: 85 grams of lean chicken breasts + 2 cups of green salad + 45 grams of low-fat cheese + a cup of brown rice.
  1. The fifth day:

  • Breakfast: a cup of oats + a cup of skimmed milk + ½ cup of fruit + ½ cup of fresh orange juice.
  • Snack: one medium orange.
  • Lunch: 170 grams of fish fillet + 1 cup of boiled and mashed potatoes + ½ cup of peas + ½ cup of broccoli.
  • Snack: 4 whole-grain biscuits (can be replaced with oat biscuits) + 45 grams of low-fat cheese + ½ cup of pineapple.
  • Dinner: two slices of brown bread + 85 grams of fat-free chicken breasts + 45 grams of low-fat cheese + ½ cup of green salad + ½ cup of cherry tomatoes.
  1. the sixth day:

  • Breakfast: a cup of oats + a cup of skimmed milk + ½ cup of fruit + ½ cup of fresh orange juice.
  • Snack: one medium banana.
  • Lunch: 85 grams of meat + a cup of mixed vegetables + a cup of brown rice.
  • Snack: ½ cup of pear + cup of low-fat yogurt.
  • Dinner: tuna salad consisting of “150 grams of tuna + boiled egg + 2 cups of green salad + ½ cup of cherry tomatoes.
  1. the seventh day:

  • Breakfast: 2 boiled eggs + ½ cup of cherry tomatoes + 2 slices of brown bread + ½ cup of fresh orange juice + 1/2 cup of boiled vegetables.
  • Snack: one medium apple.
  • Lunch: a cup of spaghetti “190 grams” + 115 grams of meat balls or kofta + ½ cup of peas.
  • Snack: a cup of fruit salad.
  • Dinner: two slices of brown bread + 1 tablespoon of mayonnaise + 45 grams of low-fat cheese + ½ cup of green salad + ½ cup of cherry tomatoes.

The advantages of the Dash diet

  • This system has many advantages, including:
  • This diet allows you to eat large amounts of whole grains, fruits, vegetables, low-fat dairy products, chicken and fish, and legumes.
  • It is also allowed to eat red meat, sweets, and fats, but in small quantities.
  • Sometimes caffeine raises blood pressure, even if it is temporary, so it is recommended to consult a doctor.
  • This system is not intended for weight loss, but it may work for people to lose some extra kilos.
  • Because it can make people move towards healthy foods.
  • Another advantage is that you don’t have to monitor the ingredients of each ingredient you take.
  • But you need to eat healthy foods such as: vegetables, fruits, grain products, foods containing protein and dairy products, and reduce the amount of salt in meals.

Dash diet, exercise and sports activities

  • Sports and Diet Dash
  • The DASH diet encourages exercise.
  • This is in order to improve health, lower blood pressure and also a way to lose weight.
  • The DASH diet advises those who are not used to doing physical activity to do light and easy activities.
  • Then get used to it, such as walking, gardening, or light aerobic exercises.
  • The DASH diet aims to make its followers more active and more mobile.

How to reduce salt in the DASH diet

  • Each of us should be aware that adding salt to food is not the only way to get salt and eat more of it.
  • 75% of the salt we eat daily is mainly found in daily foods such as: bread, breakfast cereals and ready meals.
  • We will give you some tips that may help reduce the amount of salt and sodium that we eat daily:

Do not add salt to food

  • If you are going to eat your food indoors or out, do not add salt directly to your food.
  • And if you get used to reducing salt gradually, you will reach the stage of accepting food without salt later on.

Read the food label and choose foods that contain less sodium and salt

  • When buying food items or shopping, such as choosing a product that contains a small percentage of salt and sodium.
  • Through this, you will get the types of food products that contain less salt than the rest of the products.

Skip the canned food and choose the freshest food

  • Avoid canned, processed, and preserved foods such as: smoked fish, meat, and foods that are high in sodium.
  • Also, avoid buying canned vegetables and fruits because they contain sodium, and you can replace them with fresh.

You should be wise in choosing meals:

  • You should eat healthy snacks such as: slices of fruit and slices of vegetables.
  • Avoid chips and ready-made crackers, as they are high in sodium.

See also: Paleo diet for weight loss

Use small amounts of salt when cooking:

  • Dash diet spices
  • When you cook food, you can use other flavors of food other than salt such as: spices, herbs, spices and lemon.
  • For example: we can add black pepper to pasta, eggs, pizza and soup instead of salt.
  • We can also add herbs and spices to meat and vegetables, and lemon can be added to potatoes instead of salt.
  • It is a good habit to avoid using ready-made broth cubes because they contain high levels of sodium and percentages of hydrogenated fats and preservatives.
  • And we can use instead of broth that is made at home, as it contains less fat and salt and contains spices and spices.
  • To improve the taste and enjoyment of foods and vegetables, we can use bell peppers, carrots, tomatoes, fennel and zucchini.

* Avoid using ready-made sauces and replace them with fresh tomatoes.

Avoid foods with a high sodium content

  • Avoid eating sauces, pickles, olives, mayonnaise, soybeans, mustard, and pressed olives.
  • Because it contains high levels of sodium, it is advisable to avoid eating it.

When you eat out

  • You must be smart when you take this step. When you eat ready-made foods, you should choose foods that contain low levels of sodium, such as:
  • When you eat pizza, you should choose vegetable pizza or chicken pizza instead of pizza that contains cheese in its contents, and avoid ready-made red meat pizza.
  • It is preferable to choose pasta with vegetables, sauce and chicken rather than meat and cheese.
  • It is preferable to choose salads instead of burgers that contain sauce, cheese or meat.
  • It is preferable to choose sandwiches rich in vegetables and salads, and avoid sandwiches that contain sodium and fats, such as: cheese, mayonnaise and sauces.
  • It is preferable to choose baked goods and dairy products with lower sodium content.

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Dietary supplements and medications you take

  • You should pay attention to the supplements and medications you are taking.
  • Some of the effervescent soluble vitamins contain high levels of sodium.
  • Sometimes they contain 1 gram of salt per tablet.
  • Therefore, you should pay attention to its contents and you can replace it with other discs.

The DASH diet and pregnant women

  • American studies have confirmed that pregnant women, if they follow the DASH diet, can prevent their weight gain.
  • And protects their children from the risk of obesity in childhood.
  • Where many researchers have explained that being overweight during pregnancy can cause some health problems for the mother and the baby.
  • Examples of these problems: birth defects, diabetes and high blood pressure.
  • They confirmed that mothers who were obese during pregnancy indicated that children who are born are 50% more likely to gain weight.
  • If the parents suffer from the same problem of obesity, the children are at risk of infection by 70%.
  • The researchers confirmed that a pregnant woman’s adoption of the DASH diet leads to a fivefold reduction in the weight of pregnant women.

How to apply the DASH diet?

  • When doing the DASH diet, consult a doctor or dietitian.
  • The doctor or nutritionist will put the perfect daily regimen of the correct DASH diet for each person.
  • It is placed according to the user’s age, body weight, taste, health, and purpose of applying the DASH diet.
  • The DASH diet is easy and simple to do.
  • It is based on ingredients that are readily available and available in all markets.
  •  The individual should avoid foods rich in fat, and increase the intake of fruits and vegetables.
  • The DASH diet works to prevent many diseases such as: cancer, and calcium to fight osteoporosis.
  • The user should avoid all fats for a healthy heart.

DASH diet benefits

  • The DASH diet regulates blood pressure and reduces its rise.
  • It works to reduce cholesterol in the body.
  • Stimulate response to insulin therapy when weight loss and exercise.

Expected results of the application of the DASH diet

  • Many doctors expect that after doing the DASH diet, high blood pressure will be reduced within weeks.
  • The extra weight will be lost gradually.
  • It also protects against heart disease, diabetes, osteoporosis, and some types of cancer.

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