Thomas Kelly - DASH Diet Cookbook: Delicious DASH Diet Recipes that Will Help Regulate your Blood Pressure Aid In You Shedding Those Unwanted Pounds

Congrats on selecting the DASH diet. The DASH Diet is a100% flexible and introduces a more balanced way of eating. What is even better is that it essentially can be done with common food that are easily accessible and provides timetargeted nutritional goals.

The actual meal plan is made up primarily of vegetables, whole grains, fruits, lean protein, legumes, seeds, low-fatdairy and nuts. The idea is to limit your intake of sodium, red meats, and sugary products, as these foods often spikeblood pressure. By sticking to this diet, you would be feeding your body with calcium, fiber, potassium, and magnesiumwhich are all nutritional components that will protect you from high blood pressure.

If you ever find yourself questioning if this diet is really for you and thinking of giving up remind yourself that unlike thefad diets that may exist the Dash diet was test by two separate major clinical trials that both resulted in scientificproof guaranteeing that it works.

So, what are the benefits you will gain from the DASH diet?

TheDASHDietwastested on arandomsubsetof hypertension patients just like you, and it had successfulresults in all categories. If it worked for them, it will work for you.

Obesity has been tied to many chronic illnesses, includinghypertension, and though the DASH Diet was not initially intended to be used for weight loss, it has also been proven to help promote weight control due to the fact that you aregenerally consuming just about or slightly below 2000 calories each day.

The DASH Diet restricts refined sugars and saturated fatsthat are largely associated with cardiovascular problems and high cholesterol. Instead, it encourages you to eat morefibrous foods that promote the reduction of plaque in, and around your arteries.

It keeps you in line with the recommended sodium intake setTheAmerican HeartAssociation (between 1500mg 2300mg). Maintaining diet in this healthy bracket of sodiumpromotesoptimalhearthealth which in turn meansregulating your blood pressure levels.

The DASH Diet places a limit on your intake of fat to only 27% of total calories, and only 6% or less of that can besaturated fat. Our bodies use saturated fat to producecholesterol so you dont really want to have too much in your body at any given time as this can overtime lead to stroke or heart disease so you definitely will want to keep it low when trying to regulate blood pressure.

Now that we have explored a bit about the DASH Diet. Letsdive into some recipes. This delicious casserole is easy to make and will keep you full.Serves: 6Time: 23 minutesIngredients:

2 pounds gold potatoes, peeled and cubed
4 eggs
cup yellow onion, chopped
1 jalapeno, chopped
6 ounces low-sodium sausage, chopped
teaspoon chili powder
A pinch of black pepper
1 avocado, peeled and cubed
Cooking spray

Directions:1. In a bowl, mix the eggs with the onion, jalapeno, chili powder and black pepper and whisk well.2. Grease your instant pot with the cooking spray, set it on saut mode, add the sausage, stir and brown for 3 minutes.3. Spread potatoes over the sausages, pour the eggs mix, spread, cover and cook on High for 10 minutes.4. Divide into bowls, top each bowl with avocado pieces and serve for breakfast. Enjoy! Here is a delicious porridge that is perfect for any morning.Serves: 8Time: 20 minutesIngredients:

1 cup millet
cup old-fashioned rolled oats
2 apples, cored and chopped
3 cups water
teaspoon ginger, grated
1 teaspoon cinnamon powder

Directions:

1. In your instant pot, mix the millet with the oats, apples, water, ginger and cinnamon, toss, cover and cook on High for 10 minutes.

2. Divide into bowls and serve for breakfast. Enjoy! Here we have another hardy breakfast option that will getyour day started correctly.Serves: 4Time: 16 minutesIngredients:

1 cup buckwheat
3 cups almond milk
1 banana, peeled and sliced
cup raisins
teaspoon vanilla extract
1 teaspoon cinnamon powder

Directions:1. In your instant pot, mix the buckwheat with the milk, banana, raisins, vanilla extract and cinnamon.2. Stir, cover, cook on High for 6 minutes, toss, divide into bowls and serve for breakfast.3. Enjoy! This Lentil Soup is legit tasty, and can be made in minutes.Serves: 4Time: 30 minutesIngredients:

2 teaspoons olive oil
yellow onion, chopped
2 carrots, chopped
1 celery stalk, chopped
4 garlic cloves, minced
2 teaspoons cumin, ground
1 teaspoon turmeric powder
1 teaspoon thyme, dried
1 cup brown lentils, rinsed
4 cups veggie stock, low-sodium
7 ounces baby spinach

Directions:

1. Set your instant pot on saut mode, add the oil, heat it up, add onions, celery and carrots, stir and cook for about 5 minutes.

2. Add garlic, cumin, turmeric, thyme, lentils and stock, cover and cook on High for 12 minutes.3. Add spinach, cover, cook on High for 3 minutes more, ladle the soup into bowls and serve.4. Enjoy! This delicious Ramen Soup Asian-inspired, filling and can be made in minutes.Serves: 4Time: 30 minutesIngredients:

1 tablespoon avocado oil
A pinch of black pepper
4 garlic cloves, minced
1 teaspoon ginger, grated
7 ounces mushrooms, sliced
1 whole chicken, cut into pieces
8 cups water
2 tablespoons coconut aminos
1 carrot, chopped
1 cup baby spinach
2 eggs, boiled, peeled and sliced

Directions:1. Set your instant pot on saut mode, add the oil, heat it up, add garlic and ginger, stir and cook for 2-3 minutes.2. Add chicken pieces, stir and brown them for 2 minutesmore.3. Add mushrooms, water, aminos, carrot and spinach, toss, cover and cook on High for 15 minutes.4. Divide into bowls, divide egg slices in each bowl and serve. Enjoy! For a meaty and filling dinner give this Chili on for a go.Serves: 4Time: 25 minutesIngredients:

1 cup low-sodium chicken stock