Alexander Phenix - The Dash Diet: Restore Your Blood Pressure Through Weight Loss: You Can Say Goodbye To Your Hypertension By Eating Your Favorite Food Every Day

The Dash Diet

Restore Your Blood Pressure Through Weight Loss: You Can Say Goodbye To Your Hypertension By Eating Your Favorite Food Every Day

Alexander Phenix

Copyright 2020 by Alexander Phenix - All rights reserved.

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INTRODUCTION

W hich one would you prefer: to control your high blood pressure, receive costly medications with harmful side effects for the rest of your life, or turn to a proven diet, which will help normalize your blood pressure in around two weeks?

It sounds dumb, but millions of people continue to receive blood pressure drugs when they can improve their condition by adopting the DASH diet as part of their care.

With its emphasis on various foods and the correct amount of nutrients, the DASH diet can help with various health problems. DASH reflects nutritional measures to stop high blood pressure, but it may contribute even more. It helps with cardiovascular disease, strokes, diabetes, weight loss, liver disease, kidney disease, and showing you how to live a healthier lifestyle.

This diet has been applauded so much because it provides recommendations that physicians already prescribe. Guidelines such as those concerning the intake of less treated beef, sugar, saturated fats, refined fat, trans fat, and cholesterol.

Recent dietary studies funded by the National Heart, Lung, and Blood Institute have been carried out. One research investigated the impact on blood pressure from consuming a diverse, balanced diet like DASH versus eating a traditional American diet. Results have shown that healthy food, fruits and vegetables, and low-fat dairy can decrease blood pressure following a DASH diet.

DASH diet also lets you minimize fried foods, candy, and red meat. It should be noted that participants in this study decreased blood pressure even without salt intake limits. In another study, sodium limits were imposed. These participants further reduced their blood pressure.

The DASH diet works in many ways to reduce blood pressure. Firstly, high salt, highly refined foods are substituted by good alternatives, such as fruits and vegetables. Sodium-free diets are associated with elevated blood pressure, leading to heart disease, liver disease, kidney disease, and stroke. Many reports recommend maintaining your sodium intake at or below 1.500 mg per day. This is around 2/3 tea cubic meters of salt by using salt-free seasonings and by searching for and using a salt replacement.

The DASH diet is also high in nutrients, including fiber, calcium, potassium, and magnesium, with hypertension-related deficits. Ninety-eight percent of all Americans have potassium shortages. Potassium sources include beans, legumes, nuts, milk products, fruit, and vegetables.

The diet recommends daily servings of 7-8 grains, 4-5 portions of fruit and vegetables, 2-3 portions of low-fat milk and no more than two portions of meat, and 4-5 portions of beans, seeds, and nuts per week.

These recommended portions can easily be achieved by making a few simple adjustments to your diet. By adding them to salads or soups and chopping or dice as snacks, you will increase the veggie-to-meat ratio in your diet. You can choose bread, rice, and pasta versions of whole grain.

For your cereal or salad, consume nuts in your yogurt or salads with snacks of dried fruit and nuts. Replace low-fat milk with coffee and smoothies. For breakfasts, sandwiches, or salads and vegetables, use low-fat yogurt and cheese.

The DASH diet is a balanced, high-fiber diet that leads to lower blood pressure and high cholesterol. It's a balanced weight loss diet, and it's good for you when you choose a healthy lifestyle.

This GUIDE provides recipes and offers advice on how calorie intakes should be changed for weight loss. It also provides valuable tips to reduce your blood pressure by improving your lifestyle positively.

Let's get started

CHAPTER 1:
WHAT IS THE DASH DIET AND HOW DOES IT WORK?

D ietary Approach to Stop Hypertension or DASH strategies is a diet for people who want to avoid or treat high blood pressure and reduce their risk of cardiovascular disease.

The DASH diet concentrates on fruit, whole grains, vegetables, and meats. The diet was created after researchers found that high blood pressure was much less common in people who consume a herbal diet, including vegans and vegetarians.

The DASH diet emphasizes vegetables and fruits with some lean protein sources such as fish, chicken, and beans. Scientists believe that one of the most significant explanations for this diet is that it reduces salt consumption.

This diet, also known as the 'healthy diet,' is intended to offer a real solution to high blood pressure by recommending a diet that simply controls the consumption of nutrients and does not change the common diet we're used to.