Brad Clark - Dash Diet Cookbook: Easy and Healthy Dash Diet Recipes to Lower Your Blood Pressure. 7-Day Meal Plan and 7 Simple Rules for Weight Loss

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Dash Diet Cookbook: Easy and Healthy Dash Diet Recipes to Lower Your Blood Pressure. 7-Day Meal Plan and 7 Simple Rules for Weight Loss By Brad Clark Copyright 2019 - All rights reserved. The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher. Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book, either directly or indirectly. Legal Notice: This book is copyright protected. It is only for personal use.

You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher. Disclaimer Notice: Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources.

Please consult a licensed professional before attempting any techniques outlined in this book. By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, that are incurred as a result of the use of the information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

Table of Contents

Introduction

Dietary Approaches to Stop Hypertension, or DASH, is a diet that is promoted by the United States National Heart, Lung, and Blood Institute (NHLBI). It was introduced by the United States Institutes of Health as a better way to take control of hypertension. It is endorsed by many medical institutes such as the American Heart Association, and if followed correctly, it has been proven to lower blood pressure in 14 days. Living with high blood pressure is a serious condition that demands constant attention.

High blood pressure can cause more than just heart disease, it can actually do a lot of harm to a person's body. But with some simple lifestyle changes and habits adjustments, it can be better controlled. Diets, like the DASH diet, can actually be very beneficial to a person's all-around well-being and self-esteem. This book will introduce you to a new lifestyle to get your blood pressure under control, lose some pounds, and make you feel great. Please feel free to let us know how you enjoyed this book and the recipes we have chosen to share with you to get you started .

Chapter 1: High Blood Pressure and Hypertension

People usually assume that high blood pressure and hypertension are the same things.

Although they are similar they are not the same thing. Medically, high blood pressure is a symptom of hypertension. Hypertension is a condition that affects the heart and is often classed as chronic. Hypertension is classified as either: essential or primary when hypertension has an identifiable cause. inessential or secondary the most common form of hypertension and has no cause that can be exactly pinpointed. In other words, there could be a number of factors that cause hypertension problems.

High blood pressure can be caused by anything; even people who do not have hypertension or any disease can experience it. It is a symptom that can be caused by anything that elevates your heart rate to an extent that it creates high blood pressure. Your blood pressure can be raised by getting angry, getting a fright, and exercise for example.

What is Blood Pressure?

Our organs, tissue, and internal parts need oxygenated blood to circulate through our circulatory system. That is why the heart is designed as a pump, when it beats, it does so to create enough pressure to pump the blood through our blood vessels to reach our organs. The pressure created by our beating heart is called blood pressure.

This pressure has two types of forces behind it; they are: Systolic pressure blood being pumped out of the heart. Diastolic pressure the small rest the heart takes between beats. Anyone who has ever had a blood pressure test will be aware of these two pressures that are numerically metered by this test. One of the first things anyone should know when they are suffering from hypertension is how to understand their blood pressure readings.

Understanding Blood Pressure Readings

A blood pressure test is the only way a person is going to know if they have high blood pressure. Blood pressure is tested by a blood pressure machine.

In order to better control your blood pressure, you need to be able to understand your blood pressure readings. These days there are home machines that you can buy to help you monitor your blood at home. The American Heart Association recognizes 5 different blood pressure readings as per the chart below: Note: When reading, the systolic number is the top number and the diastolic number is the bottom number.

BP Category	Systolic mm Hg	Diastolic mm Hg
Normal	<120	<80
Elevated	120 to 129	<80
High Blood Pressure Hypertension Stage 1	130 to 139	80 to 89
High Blood Pressure Hypertension Stage 2	140 to 180	90 to 120
Hypertensive Crisis	over 180	over 120

Most home blood pressure monitors are simple to read and usually include a heart rate (pulse) monitor. Normal a healthy level to work within. This is the level you are aiming at and a lifestyle change is a good place to start.

Elevated if blood pressure is consistently at elevated levels, a person should go see their doctor. This could lead to hypertension and should be checked out as there may just be something more serious that is causing it. Hypertension Stage 1 this is the start of hypertension and may need to be controlled by medication if the doctors can not pinpoint or control the cause of it. It is also time to look into lifestyle changes to your diet and exercise habits. Hypertension Stage 2 this is the next level on the chart where blood pressure consistently remains at dangerously high levels. It will be controlled by blood pressure medication and lifestyle changes.

Hypertensive Crisis if you do a reading and your blood pressure is over 180/120 mm Hg, then you will need to seek medical attention immediately. When your blood pressure is this high, you may get other symptoms like chest pain, shortness of breath, back pain, weakness, or numbness in your limbs. People are normally hospitalized to help get their blood pressure under control when it reaches these levels.

Damages to Your Health Caused by High Blood Pressure

Angina

Having chest pain is quite a common symptom of high blood pressure, and over time, it can cause microvascular disease or heart disease.

Heart Attack

A heart attack is when the arteries that supply blood to the heart become blocked.

Heart Failure

As high blood pressure puts constant strain on your heart, like any pump that is overused, it will eventually fail.

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