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Smith RD MS CDN - Dash Diet Cookbook: 500 Quick, Easy, Low Sodium Recipes to Lower your Blood Pressure and Lose Weight

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Dash Diet Cookbook: 500 Quick, Easy, Low Sodium Recipes to Lower your Blood Pressure and Lose Weight
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Smith RD MS CDN / Katherine Ann
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2021
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How do you improve on the doctor-approved, heart-healthy D.A.S.H. (Dietary Approaches to Stop Hypertension) diet? By adding in one huge additional benefitrecipes. In todays hectic world, getting to the grocery store, cooking, and connecting at the dinner table is close to impossible. DASH Diet Cookbook is here to help, with 21-Days of delicious meal plans and a sustainable way of eatingand living.Dash diet is one of the most popular and healthy diets. People all over the world already proved the miracle effect of this diet plan. DASH Diet Cookbook will help you to be healthier, lower blood pressure, and at the same time to lose weight!DASH Diet Cookbook has dozens of advantages. Lets look the most essential of them:The book contains a separate chapter for vegetarians.All recipes are appropriate for beginners as for chefsThe meals which are represented in the cookbook are able to fight with hyper-tension and help in weight loss.A comfortable amount of servings, both for large companies and for a small family or couplesRecipe step by step description and simple cooking directions makes this book easy even for busy professionalsTotal cooking time is separated into cooking and preparation timeIn this book you will also learn:What to eat and avoid during the dash diet. This item is very important for people who have just started the dash diet way and are confused in the food that is allowed, forbidden or can be eaten in moderation.Dash diet tips. When you just switch your day meal plan you need some hints which allow you to do it right and in an easier way. Our small tips will help to quickly and better root the dash diet in your day and will become a habitual way of life.Why it significantly outperforms other diets for general health and metabolic parameters. Its close to being the only named diet thats actually backed by credible science. Which is why its consistently recommended by dietitians and doctors.

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Dash Diet Cookbook

500 Quick, Easy, Healthy Recipes to Lower your Blood Pressure and Lose Weight

By Julie Ann Smith RD MS CDN

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. This book 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, and reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaging 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, which 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

The name DASH is an acronym that stands for Dietary Approaches to Stop Hypertension, and is a diet model created specifically for the purpose of improving the health of those who practice it, especially its purpose is to reduce high blood pressure. It was developed by Harvard University and it was very successful in the United States, and from there it has spread around the world in record time!

The term diet is quite restrictive: we are in fact talking about a real lifestyle and approach to food; the purpose is not only to lose weight, but also to improve health. To achieve this, we will have to combine a slightly low-calorie diet with the consumption of foods with high biological value.

The Dash diet is a diet promoted by the National Heart Lung and Blood - photo 2

The Dash diet is a diet promoted by the National Heart, Lung and Blood Institute of the United States to help all those suffering from hypertension.

The effects of this diet bring huge benefits in a very fast time frame, but to get the most must change the lifestyle as a whole, this means quit smoking, limit alcohol consumption to a minimum and start exercising. It is also required to significantly reduce the consumption of saturated fat, red meat and cheese.

On the contrary, the consumption of fish, fresh fruit and vegetables is encouraged, and in general foods rich in potassium, calcium, magnesium and omega-3. It is also allowed the use of supplements to help heart, such as arginine.

Do you notice any similarities? The Dash diet is very similar to the Mediterranean diet, with some minor modifications!

CHAPTER 1 What is the Dash Diet?

As already mentioned, the diet dash aims to improve the health of those who practice it by keeping the pressure under control: it is useful both as a prevention and in case of hypertension problems already present.

Potassium, calcium, fiber and protein are considered essential nutrients to ensure that the pressure remains at optimal levels. How? Obviously combined with a very limited salt consumption.

The diet dash is very similar to the Mediterranean diet in which you usually consume fruits and vegetables depending on seasonality, cereals, good quality fats and proteins mainly from fish, at the same time limiting salt, saturated fats and all those substances that can damage the heart and blood circulation.

In addition to improving blood pressure this diet helps intestinal transit, thanks to the high fiber content, calcium on the other hand, helps to reduce osteoporosis and fatty acids slow aging, reduced sugar consumption prevents diebete, in particular type 2.

The basic principles of the dash diet are:

It is very useful to lose weight
It is similar to the Mediterranean diet
Can be customized as needed
Limits in particular salt and saturated fat
Should be associated with regular physical activity
Keeps pressure at optimal levels

Sweets and red meats, in particular ripened ones, should be strongly limited (without eliminating them altogether).

The recommended foods are:

Whole grain
Dairy products with low grazzo content
Quality protein: fish, legumes, chicken and yogurt
Olive oil
Dried fruit
Fruit and vegetables strictly in season

To be strongly limited:

Sweets
Saturated fat
Red Meat
Salt

It is also recommended to drink at least 2 litres of water per day.

CHAPTER 2. The Amazing Benefit of the Dash Diet

In this chapter Ill show you the incredible benefits you can get by following the daily diet dash.

What are the BENEFITS I can get with this diet?

The basic principles on which the dash diet is based are: high consumption of cereals, legumes, vegetables and fruits; exclusive and limited use of extra virgin olive oil as a condiment; moderate consumption of red wine; constant supply of fish, white meat, milk and yogurt; low consumption of eggs, cheeses and red meats; rare consumption of sweets, red meats and animal fats...without forgetting an active lifestyle!

The combination of all these habits prevents the so-called "well-being diseases", namely overweight, type 2 diabetes, hypertension, high cholesterol, high triglycerides and gout. In addition, for those suffering from these diseases it is also common to have enlarged liver, esophageal disorders, stomach and intestine, and a greater predisposition to certain types of cancer, such as stomach or intestine.

Proper nutrition, both in terms of quantity and quality, prevents weight gain and at the same time all the diseases mentioned above.

The abundance of "good" fats contained in olive oil, some vegetables, and in fish, including especially omega-3, omega-6 and omega-9, will significantly decrease cholesterol, triglycerides and blood pressure levels; among the many benefits of omega-3, it has just been discovered that it favors the fluidity of blood reduces systemic inflammation in the body. Ultimately it means that this fat reduces the risk of heart attack.

The right amount of protein in the dash diet will avoid that these remain for a long time in the intestine, thus avoiding problems to the bacterial flora and limiting the risk of intestinal cancer. The complex carbohydrates and the fructose, present in many foods in this diet, together with the great contribution of fiber guarantees a very low glycemic peak; this means that the carbohydrates will be metabolized correctly without being accumulated in fat.

Other molecules that reduce cholesterol in the blood, including lecithin (particularly abundant in legumes) and pitosterol, present in all foods of vegetable origin, especially in vegetables, cannot be omitted.

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