LIFE-STYLE - DASH DIET: The Best DASH DIET Plan - The Easiest 4 Weeks DASH DIET QUICK START For Lower Your Blood Pressure, Weight Loss And Feel Awesome!

The Best DASH DIET Plan The Easiest 4 Weeks Dash Diet Quick Start to Lower Your Blood Pressure, Lose Weight and Feel Awesome!
Introduction I want to thank you and congratulate you for downloading the book , The Best DASH DIET Pla n The Easiest 4 Weeks Dash Diet Quick Start to Lower Your Blood Pressure, Lose Weight and Feel Awesome ! This book contains proven steps and strategies on successfully starting your DASH Diet program. Jump start your DASH diet by first understanding what it is, knowing how it works and being familiar with all its health benefits. This simple, nutritious and comprehensive program allows you to have healthy meals without compromising taste and variety. An acronym for Dietary Approaches to Stop Hypertension, the DASH diet plan aims to combat blood pressure. The best thing about this plan is that it is research-based. The landmark research that placed this diet on the map has proven that it could decrease blood pressure.

Most of the conducted research regarding this diet plan proved that it effectively reduces the risk of other diseases such as heart failure and diabetes. DASH diet favors vegetables, fruits, whole grains and low-fat dairy. Because you will be eating healthier meals, you will also lose weight. The US news and World Report consistently ranked DASH diet as the number 1 diet plan for four consecutive years. It is also highly recommended by several medical and health associations. This is the reason why it has been gaining a good reputation.

More and more people are discovering and enjoying its benefits. The DASH diet meal plan presented in this book covers four weeks of healthy meals, including ways of preparing them and their recipes. For anyone starting with the DASH diet, all your meals breakfast, lunch, dinner and even snacks are all covered for the next four weeks. The meals were chosen especially for those who are starting out with the program. They are simple, have easy-to-follow preparation instructions and accessible and affordable ingredients. Thanks again for downloading this book, I hope you enjoy it
Table Of Contents: Introduction Chapter 1: Overview of the DASH Diet Chapter 2: Week 1 Chapter 3: Week 2 Chapter 4: Week 3 Chapter 5: Week 4 Conclusion
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Chapter 1: Overview of the DASH Diet Dietary Approaches to Stop Hypertension (DASH) is gaining a positive buzzword in health circles as an eating program that not only helps you lose extra pounds, but also reduce cholesterol, improve insulin sensitivity, and lower blood pressure. It is not only ideal for people who have hypertension or who want to lose weight. It is also a model of healthy eating for everyone. The components of the diet meet the food preferences of most people.

How DASH diet works The DASH diet promotes low sodium intake, high-fiber foods and low to moderate fat ingredients. The staple ingredients of the diet are vegetables, fruits, whole grains, lean meat, nonfat dairy, legumes, nuts, fish and poultry. These organic and healthy ingredients are rich in calcium, magnesium and potassium. The diet also highlights correct portion size. The Dietary Guidelines for Americans recommends a daily sodium intake of less than 2,300 milligrams a day. The DASH diet meets this guideline.

It includes healthy foods, making it effective as an overall weight loss strategy. Current researches about the DASH diet Aside from the landmark researches that prove that the DASH diet lowers cholesterol and blood pressure, several studies have also been published regarding its other health benefits. Here are some of them:

1. In 2014, a research reports that food containing a low glycemic index is not needed to get the full cardiovascular benefits of the DASH diet.
2. Replacing refined starchy foods and added sugars with lean protein rich foods in a DASH diet program can improve blood pressure and blood lipid results.
3. In 2012 and 2014, two studies have shown that the DASH diet program is effective in preventing kidney story formation.
4. In a study involving 85,000 women, the DASH diet was associated with lowering the risk of breast cancer.
5. In a study involving 40,000 men, it was discovered that they were less likely to develop diabetes when they followed the DASH diet.

1. 2 to 3 servings of fats and oils

1. 6 to 8 servings of grains

1. 4 to 5 servings of vegetables

1. 4 to 5 servings of fruits

1. 2 to 3 servings of dairy

Low-fat and fat-free products should be part of the DASH diet.

1. 6 servings of lean meat, poultry and fish

1. 4 to 5 servings of nuts, seeds and legumes

1. 5 servings of sweets a week

1. Alcohol

1. Sodium

What follows is a four-week meal plan that follows the principles of the DASH diet. Trying it out will greatly benefit your health and will ultimately lead to weight loss. Chapter 2: Week 1 Day 1 Breakfast 1. Hard-boiled egg 2. 2 slices of bacon 3. 6 ounces of low-sodium tomato juice Lunch 1.

Tuna Salad Ingredients: - 2 low-sodium tuna cans - 1 diced tomato - finely sliced sweet onion - 2 tablespoons low-fat mayonnaise - 1 diced and seeded jalapeo - 1 tablespoons lime juice Procedure: Combine all the ingredients in a mixing bowl. 2. Side salad - salad greens and cherry tomatoes with balsamic and olive oil dressing Dinner 1. Grilled Chicken Ingredients: - Chicken breasts with skin - 1 cup steamed mixed vegetables (broccoli, carrots or cauliflower) - 1 garlic clove Procedure: