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Shaone - Dash Diet Air Fryer Cookbook: Easy, Delicious & Low-Sodium Dash Diet for Your Air Fryer to Lower Blood Pressure and Improve Your Health

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Dash Diet Air Fryer Cookbook: Easy, Delicious & Low-Sodium Dash Diet for Your Air Fryer to Lower Blood Pressure and Improve Your Health
Author:
Shaone / Brarn
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Books / Home and family
Year:
2020
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Dash Foods are not only good for you but taste great tooA truly Everyday Dash Diet Cookbook for Time-Saving, Easy-to-Make Meals from an Expert Recipe Developer and Cookbook Authority. Following the Dash Diet doesnt mean giving up your favorite flavors and recipes.The Dash Diet remains the best possible way to get healthy and rapidly lose weight, Its one of the most popular and healthy diets. People all over the world already proved the miracle effect of this diet plan. This Dash Diet Cookbook will help you to be healthier, normalize and lower blood pressure, and at the same time to lose weight and become better outside and inside.Inside the Dash Diet Air Fryer Cookbook, you will discover all you need to know about this amazing diet and how to use your Air Fryer to achieve it, with chapters that outline:Overview of Dash DietOverview of Air FryerBreakfast RecipesChicken RecipesMeat RecipesFish & Seafood RecipesVegetarian RecipesSnack RecipesAppetizer RecipesSide Dish Recipes30-Day Meal Plan

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Dash Diet Air Fryer Cookbook

Easy, Delicious & Low-Sodium Dash Diet for Your Air Fryer to Lower Blood Pressure and Improve Your Health

Brarn Shaone

In no way is it legal to reproduce, duplicate, or transmit any part of this document by either electronic means or in printed format. Recording of this publication is strictly prohibited, and any storage of this material is not allowed unless with written permission from the publisher. All rights reserved.

The information provided herein is stated to be truthful and consistent, in that any liability, regarding inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and complete responsibility of the recipient reader. Under no circumstances will any legal liability or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly.

Respective authors own all copyrights not held by the publisher.

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This book is copyright protected. This is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part of the content within this book without the consent of the author or copyright owner. Legal action will be pursued if this is breached.

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Please note the information contained within this document is for educational and entertainment purposes only. Every attempt has been made to provide accurate, up-to-date and reliable, complete information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice.

By reading this document, the reader agrees that under no circumstances are we responsible for any losses, direct or indirect, which are incurred as a result of the use of information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

Table of Contents

Introduction

French fries, fried chicken, crispy bacon, tempura, and donuts are only some of the foods that we often find hard to resist.

Two things they all have in common are that they are delicious, and they are fried.

Eating fried food is as gratifying as it is addicting. We know that deep-fried food is one of the least healthy, yet we cant seem to stop eating them.

Unhealthy foods trigger the release of dopamine, a hormone that promotes the feeling of pleasure, making us want to eat more. These foods are often loaded with sugars, salt, and saturated fats that can cause hypertension and a slew of other diseases that have life-threatening implications. In the end, it is often too late for us to see the negative consequences of our unhealthy eating habits.

If you have hypertension, you may already have heard about the Dash diet.

Since the diet limits your consumption of unhealthy foods, you might find yourself craving for your usual fix of greasy and salty food. If you are finding it hard to completely let go of deep-fried dishes, we have good news for you.

You can still try to imitate the texture and taste of your favorite fried meals by cooking them in an air fryer. Getting an air fryer will greatly help you in your journey with the Dash diet since it allows you to cook food with little oil or none at all.

Keeping your blood pressure in check does not have to be a stressful experience, and you can still enjoy flavorful meals while on a healthy diet.

Chapter 1: Overview of Dash Diet

What is the Dash Diet?

Dietary Approaches to Stop Hypertension (DASH) is a type of eating plan that is specifically designed to help people prevent high blood pressure without the use of any medication.

High blood pressure or hypertension affects at least 1 billion people in the world, with low to middle-income countries having the greatest prevalence. In the United States, 45 percent of adults suffer from high blood pressure and rely heavily on medication.

High blood pressure can cause serious problems if left uncontrolled. It can overwork your heart and cause permanent damage causing a series of problems to other vital organs. Elevated blood pressures can increase your risk of heart, kidney, brain, and eye diseases, among others.

The Dash diet mainly focuses on minimizing the consumption of sodium and increasing the intake of nutrient-rich foods that can help lower blood pressure. The daily recommended consumption of sodium on a Dash diet is between 1,500 to 2,300 milligrams versus the usual consumption of 9,000 to 12,000 milligrams.

The potassium, calcium, magnesium, protein, and fiber in the food help stabilize the blood pressure, that is why foods rich in these minerals and nutrients take the center stage in the Dash diet.

Benefits of Dash Diet

Apart from keeping the blood pressure at a normal level, the Dash diet also has other wonderful health benefits in preventing diabetes, cancer, heart disease, stroke, metabolic syndrome, and other deadly diseases. The vitamins and minerals from the type of foods included in the Dash diet can balance other nutrients, improve insulin resistance, promote weight loss, and offer long-term protection against illnesses.

Since it promotes healthy eating, anybody can try and enjoy the benefits of the Dash diet even if they do not have high blood pressure. It is important to note that sodium plays an important role in the normal functioning of the body and totally eliminating it from our diets can be harmful. The Dash diet encourages a healthy balance of nutritious foods and only a reduction of our salt intake.

Foods to Eat

The Dash diet recommends eating lots of fruits and vegetables, low-fat dairy products, and whole grains. Fish, poultry, legumes, seeds, and nuts are also encouraged in moderate amounts. Highly processed foods often contain high amounts of sodium and should therefore be avoided. Likewise, sugary drinks and eating foods high in sugar are also discouraged.

Below are some examples of the foods you can eat on a Dash diet.

Vegetables Spinach, collard greens, kale, arugula, Swiss chard, romaine lettuce, carrot, sweet potatoes, bell peppers, and red beets.
Fruits Berries, banana, avocado, tomato, cantaloupe, watermelon, kiwi, and pomegranates.
Low-fat dairy Low-fat or skimmed milk, natural and unsweetened yogurt, mozzarella, and cottage cheese.
Herbs and spices Garlic, onion, ginger, black pepper, basil, rosemary, thyme, parsley, cilantro, and cinnamon.
Lean meat and Fish Chicken, turkey, salmon, mackerel, herring, oyster, sardine, anchovies, and seabass.

Tips for Getting Started

Each of us has different dietary requirements. If you have any existing medical conditions, dont hesitate to talk to your doctor or dietician before making big changes to your diet.

If you have been constantly experiencing high blood pressure, here are some tips you can follow to get you started with the Dash diet.

One of the first things you can do is to know what type of foods to eat and to avoid. Your dietician can guide you with the portion sizes and the type of foods you can combine.
Learn how to read the nutrition facts label of products to know how much sodium they contain.
Look for unsalted versions of canned goods such as tuna, vegetables, and peas. You may also rinse them with water to wash away excess sodium.
Opt for salt alternatives to use for cooking. Look for potassium chloride salts or sodium-free spice and herb blends as seasoning.

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