Freeman - The Phenomenal DASH Diet Cookbook: Heart-Healthy Recipes for Better Health & Wellbeing

The Phenomenal DASH Diet Cookbook: Heart-Healthy Recipes for Better Health & Wellbeing — read online for free the complete book (whole text) full work

Below is the text of the book, divided by pages. System saving the place of the last page read, allows you to conveniently read the book "The Phenomenal DASH Diet Cookbook: Heart-Healthy Recipes for Better Health & Wellbeing" online for free, without having to search again every time where you left off. Put a bookmark, and you can go to the page where you finished reading at any time.

Light

Font size:

↓

↑

Georgia Tahoma Arial Verdana

Reset

Interval:

↓

↑

Bookmark:

Make

1234567...13

The Phenomenal DASH Diet Cookbook

Heart-Healthy Recipes for Better Health & Wellbeing

BY: SOPHIA FREEMAN

2021 Sophia Freeman All Rights Reserved

Liability

This publication is meant as an informational tool. The individual purchaser accepts all liability if damages occur because of following the directions or guidelines set out in this publication. The Author bears no responsibility for reparations caused by the misuse or misinterpretation of the content.

Copyright

The content of this publication is solely for entertainment purposes and is meant to be purchased by one individual. Permission is not given to any individual who copies, sells or distributes parts or the whole of this publication unless it is explicitly given by the Author in writing.

My gift to you!

Thank you, cherished reader, for purchasing my book and taking the time to read it. As a special reward for your decision, I would like to offer a gift of free and discounted books directly to your inbox. All you need to do is fill in the box below with your email address and name to start getting amazing offers in the comfort of your own home. You will never miss an offer because a reminder will be sent to you. Never miss a deal and get great deals without having to leave the house! Subscribe now and start saving!

Table of Contents

Introduction

The World Health Organization defines hypertension as a persistently raised level of blood pressure that can cause stress to the arteries and the other organs. Half of the deaths from stroke and heart disease are caused by high blood pressure.

Certain risk factors that make us more susceptible:

• Age - Our risk of developing high blood pressure increases with age, especially when we reach 50 years old when the arteries typically lose their elasticity and plaque build-up.
• Family History There is a good chance that you will have high blood pressure if your parents or close relatives also have the condition.
• Race - African-Americans are more likely to have raised blood pressure.
• Lifestyle The lack of physical activity, use of tobacco and excessive alcohol consumption increase the likelihood of developing hypertension.
• Obesity Excess body fat may further put stress on the arteries.
• Diet Eating processed foods that are high in sodium, preservatives, trans fat and sugar can contribute to developing hypertension down the line.

The DASH diet plan involves the consumption of vegetables, fruits, whole grains, and lean meats like poultry and fish. The nutrient-dense food items contain the essential vitamins and minerals that help stabilize blood pressure.

Additional Useful & Interesting Information

Use this guide to know if you are within the healthy blood pressure levels:

CATEGORY = Systolic/Diastolic mm Hg

• Normal = 120/80
• Elevated Blood Pressure = 120-129/80 and below
• Stage 1 High Blood Pressure or Hypertension = 130-139/80-89
• Stage 2 Hypertension = 140 and above / 90 and above
• Hypertensive Crisis (require immediate medical attention) = 180 and above / 120 and above

Too much salt or sodium in our diets can cause high blood pressure, but make sure you do not totally eliminate it from your daily consumption. The key lies in moderation.

The DASH diet recommends only a daily consumption of 1,500 - 2,300 milligrams of sodium or no more than a teaspoon of salt.

Shrimp, Corn & Nectarine Salad

This colorful salad is as refreshing as you imagine it to be. Its a mix of lettuce, nectarine, corn, tomatoes and shrimp thats enough to brighten up your day.

Serving Size: 4

Preparation & Cooking Time: 30 minutes

Ingredients:

Dressing

• 3 tablespoons cider vinegar
• 1 teaspoons honey
• 1 teaspoons Dijon mustard
• cup orange juice
• 1 tablespoon fresh tarragon, minced

Salad

• 4 teaspoons olive oil, divided
• 1 cup corn kernels
• 1 lb. shrimp, peeled and deveined
• Salt to taste
• teaspoon lemon pepper seasoning
• 8 cups mixed salad greens
• cup red onion, sliced thinly
• 1 cup cherry tomatoes, sliced in half
• 2 nectarines, sliced

Instructions:

Prepare the dressing by mixing the cider vinegar, honey, Dijon mustard, orange juice and tarragon in a bowl.

Mix until well blended.

Add 1 teaspoon of the olive oil to a pan over medium heat.

Add the corn kernels and cook for 2 minute, stirring.

Transfer to a plate.

Season the shrimp with the salt and lemon pepper.

Pour the remaining oil to the same pan.

Cook the shrimp over medium heat for 3 to 5 minutes.

Arrange the lettuce in a salad bowl.

Top with the greens, red onion, cherry tomatoes, nectarines, corn and shrimp.

Drizzle the salad with the dressing.

Nutrients per Serving:

• Calories 252
• Fat 7 g
• Saturated fat 1 g
• Carbohydrates 27 g
• Fiber 5 g
• Protein 23 g
• Cholesterol 138 mg
• Sugars 14 g
• Sodium 448 mg
• Potassium 554 mg

Pork in Tomato Curry Sauce

Being on a healthy diet doesnt mean you need to completely deprive yourself of your favorites. You can still enjoy pork chops from time to time, as long as you trim the fat and prepare them the right way using healthy ingredients like in this recipe.

Serving Size: 6

Preparation & Cooking Time: 30 minutes

Ingredients:

• 4 teaspoons olive oil, divided
• 6 pork chops, fat trimmed
• 1 onion, minced
• 4 teaspoons sugar
• 5 cups apples, sliced thinly
• 28 oz. canned tomatoes

Next page

1234567...13

Light

Font size:

↓

↑

Georgia Tahoma Arial Verdana

Reset

Interval:

↓

↑

Bookmark:

Make

Similar books «The Phenomenal DASH Diet Cookbook: Heart-Healthy Recipes for Better Health & Wellbeing»

Look at similar books to The Phenomenal DASH Diet Cookbook: Heart-Healthy Recipes for Better Health & Wellbeing. We have selected literature similar in name and meaning in the hope of providing readers with more options to find new, interesting, not yet read works.

Alice Waterson

DASH Diet Recipes

Adele Baker

Dash Diet: The Essential Dash Diet Cookbook for Beginners. Everyday Dash Diet Recipes to Maximize Your Health and Lower Blood Pressure

Martha Stone

Everyday Dash Diet Cookbook: A Collection of 30 Quick and Healthy Dash Recipes for Maintaining Healthy Life

Amy Williams

The Complete Dash Diet Cookbook for Beginners: 100 Simple and Delicious Recipes to Lose Weight, Lower Blood Pressure, Prevent Diabetes and Live Healthy

Jasmine King

DASH Diet: 25 Best DASH Diet Recipes for Lower Blood Pressure and Weight Loss

Lyubomyr Yatsyk

The Dash Diet: A Beginners Guide--Tips, Recipes, 7-Day Meal Plan to Lower Blood Pressure, and Getting Healthy

Rosanne Rust

Dash Diet for Dummies

Dana Angelo White

Dash Diet Meal Prep for Beginners: Make-Ahead Recipes to Lower Your Blood Pressure & Lose Weight

Mckeit

Dash Diet cookbook 2021: Set Yourself Up in the Best Health & Defeat Hypertension

Moore Thomas J

The DASH diet for hypertension: lower your blood pressure in 14 days--without drugs

Thomas Kelly

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

Vincent Brian

Dash diet cookbook: 500 healthy & yummy recipes for weight loss

Discussion, reviews of the book The Phenomenal DASH Diet Cookbook: Heart-Healthy Recipes for Better Health & Wellbeing and just readers' own opinions. Leave your comments, write what you think about the work, its meaning or the main characters. Specify what exactly you liked and what you didn't like, and why you think so.