Hypertension high cholesterol friendly menu
高血压高血脂胆固醇人群友好菜谱
Dietary Approaches to Stop Hypertension (DASH) is an eating plan to lower or control high blood pressure. The DASH diet emphasizes foods that are lower in sodium as well as foods that are rich in potassium, magnesium，calcium and fiber — nutrients that help lower blood pressure and cholasterol.
The DASH diet features menus with plenty of vegetables, fruits and low-fat dairy products, as well as whole grains, fish, poultry and nuts. It offers limited portions of red meats, sweets and sugary beverages.
Maybe you want to try the DASH diet but aren't quite sure how to incorporate DASH into your own daily menus. To help you get started, here are 7 days of menus that conform to the DASH plan to make your life easier on time saving and more practical.
Remember that on some days, you may eat a few more or a few less servings than recommended for a particular food group. That's generally OK, as long as the average of several days or a week is close to the recommendations. The exception is sodium. Try to stay within the daily limit for sodium as much as possible.
Important Note： this is a daily diet plan provide average around 1500kcal with less than 2300mg sodium and less than 9g saturated fat and 0g trans-fat. Depending on your goals and lifestyle, your calories and carbohydrates and other nutrients may need to be higher or lower, please consult your doctor/ dietitian or you can contact us for a professional opinion of our nutritionist for help as needed if you are not sure.
平衡的如抗糖套餐的午餐晚餐出品，早餐和生酮一样只是换个面包，抗炎的也是一样加坚果
Menu: （Sodium： less than 2300mg， no added sugar， all bread or carb are multi grains high fiber recipe）
Breakfast：B
Average macros:
Calories 300-350kcal carb: 38-43g(7-10g fiber) protein: 11-15g fat: 10-12
B1: cinnemon over night oat bran
B2: mixed veggies quiche
B3: keto scone with cream cheese
B4: keto egg sandwich
B5: scrambled egg with veggies
B6: keto bacon egg wrap
B7: keto sour cream salmon sandwich
B1：肉桂隔夜燕麦麸皮
B2：混合蔬菜蛋饼
B3：高纤无糖生酮司康加奶油芝士
B4：生酮鸡蛋三明治
B5：鸡蛋炒杂蔬
B6：生酮培根鸡蛋三明治
B7：生酮奶油芝士三文鱼三明治
Lunch and Dinner: L/D
Average macros:
Average calories : 680kcal Protein: 36g Carb: 55g Fat: 35g
平均热量：680卡 蛋白质：36g 碳水：40g 脂肪：35g
L1: grilled chiicken noodles salad with peanut tahini dressing
L2: chciken fajita/quinoa
L3: chicken pesto pasta /grilled veggies
L4: Chicken and bean curry / black rice
L5: sesame coating grilled chicken / broccoli/ carrot/black rice
L6: pad Thai with chicken and egg /broccoli/carrot
L7: snapper canjun style /japanese cabbage/ black rice
D1: baked falafel burger / tahini/ seasonal salad /chicken and pita
D2: kale walnut salad with rosemary chicken/bread
D3: Italian meatball pasta/broccali/carrot
D4: baked tuna melt rice bowl / japanese cabbage
D5: coconut bean curry with tumeric chicken / black rice
D6: Taiwanese steamed burger bun with teriyaki chicken / broccoli/carrot
D7: Spanish chorizo sausage baked/ grilled veggies/ bread
L1 花生芝麻酱拌鸡丝面条沙拉
L2 鸡肉fajita/ 藜麦
L3 鸡肉风干番茄红酱意大利面/烤蔬菜
L4 斯里兰卡风味鸡肉豆角咖喱/黑米
L5 烤鸡胸排佐东北烤料/西兰花/胡萝卜/黑米
L6 泰式鸡肉鸡蛋炒河粉/西兰花/胡萝卜
L7 卡真鲷鱼/日式包菜/黑米
D1 鹰嘴豆饼/芝麻酱/时令沙拉/迷迭香鸡胸/大饼
D2 羽衣甘蓝核桃沙拉/烤鸡胸肉/面包
D3 意大利肉丸子意大利面/ 西兰花/胡萝卜
D4 金枪鱼芝士焗饭/日式包菜
D5 椰香鸡肉白芸豆咖喱/黑米
D6 台式照烧鸡排汉堡/西兰花/胡萝卜
D7 西班牙手卷/扒蔬菜/面包
NOTE:for the 5 days we pick the L1 to L5 or D1 to D5 if client no specific request.
S1: dry apricot
S2: veggies crisp
S3: dry coconut chips
S4: Mixed nuts
S5: flaxseed cracker
S6: sugar free oat ring cookies
S7: sunfllower seeds bar
S1：杏干（3块）
S2：蔬菜脆
S3：干椰子片
S4：混合坚果
S5：亚麻籽脆（5块）
S6：无糖燕麦圈（一块）
S7：无糖葵花籽饼（两块）
停止高血压的饮食方法 (DASH) 是一种降低或控制高血压的饮食计划。 DASH 饮食强调钠含量较低的食物以及富含钾、镁和钙且高膳食纤维的食物——这些营养素有助于降低血压和胆固醇以及血脂。
DASH 饮食菜单包含大量蔬菜、水果和低脂乳制品，以及全谷物、鱼类、家禽和坚果。它提供有限份量的红肉、糖果和含糖饮料。
也许您想尝试 DASH 饮食，但不太确定如何将 DASH 纳入您自己的日常菜单。为了帮助您入门，这里有符合 DASH 计划的为期7天的菜单。使用这些菜单让您自己的健康膳食计划更简单省时更可行。
请记住，在某些日子里，您可能会比为特定食物组推荐的食物多吃几份或少吃几份。这通常没问题，只要几天或一周的平均值接近建议值。钠是个例外。尽量保持在钠的每日限量范围内。
重要提示：这是一个每日饮食计划，平均提供约1500kcal的热量，钠含量低于 2300 毫克，饱和脂肪低于 9 克，反式脂肪为 0 克。根据您的目标和生活方式，您的卡路里和碳水化合物和其他营养素可能需要更高或更低，如果您不确定，请咨询您的医生/营养师或联系我们的工作人士，并请根据需要向我们的营养师寻求帮助。
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