Dash Diet Cookbook
365 Days of Heart-Healthy Recipes to Lower Your Blood Pressure & Lose Weight
By Debby Hayes
Copyright 2021 by Debby Hayes - All rights reserved.
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Table of Contents
INTRODUCTION:
The DASH Diet (Dietary Approaches to Stop Hypertension) is a diet that was created by the National Institute of Health's National Heart, Lung, and Blood Institute in 1993. The diet was designed to help those people already suffering from or at risk of developing hypertension (high blood pressure).
The ultimate risk with consistently high blood pressure (hypertension) is that it can eventually place enough pressure on artery walls to cause damage and blockage, leading to a heart attack, stroke, and heart disease.
Scientists have determined that your diet helps prevent hypertension and can also help reverse it as well.
Today, experts still rank the DASH diet #1 for preventing and reversing heart disease. In fact, the DASH diet has proven to lower blood pressure within two weeks; it is so swift-acting.
The Benefits of the DASH DIET
A recent study published June 1, 2021, found that a reduced-sodium DASH diet can help reduce blood pressure and improve markers for cardiovascular health due to heart attack or stroke.
The DASH diet's many benefits are now well known. It has proven to lower blood pressure in 14 days, lower the incidence of heart attack and stroke and lower LDL (bad) cholesterol - the two major risk factors for stroke and heart disease.
People who follow the DASH diet are also far less likely to develop diabetes than those who follow a regular diet. In recent studies, the DASH diet proved to enhance cognitive function as well as prevent the onset of dementia in the elderly.
In 2021, for the 23 rd year in a row, the DASH diet remains in the top position for those individuals seeking to improve health and avoid a long list of chronic diseases like obesity, diabetes, metabolic syndrome, and cardiovascular disease.
Because of this, the DASH diet is key in helping people live longer, healthier, more joyful lives.
My Story: From Obese to Obes er ? And I'm On a Diet!?
My story is like so many other women's stories of weight gain, weight loss, weight gain, then finally coming to accept myself as obese only to discover my health was now in danger, and there was no time to "accept myself" as anything but in a state of serious and immediate danger.
I have two children, four and six years old. I wouldn't trade having them for anything. However, pregnancy does cause weight gain, and my weight suddenly skyrocketed past 200 lbs. and I stayed there (at five ft. four inches!) with my second child.
First, I tried the ketogenic diet. Although I lost some initial weight, I felt so debilitated and drained to a point where I couldn't get up off the couch and take care of two kids. I needed more carbohydrates I needed my big salads, grilled veggies, and my beloved grainy-seedy bread sandwiches.
What I've found with restrictive diets of any kind is that my body becomes so hungry for whatever is denied it , and I must go replenish and eat that thing that was denied.
But after a long period of deprivation, I'm so hungry for say, sandwiches, that I tend to eat until I finally hit some meter that says "satisfied". Usually, this takes me not only back up to my original weight before the diet but makes me gain weight well past my original mark.
I now firmly believe deprivation diets don't work for a long list of reasons. But chiefly and this is important because they are STRESS. Stress causes cortisol release, which produces belly fat . No wonder deprivation diets always result in failure, right?!
That's why I think the DASH diet works. It's not about any kind of deprivation.
At all.
But back to my story, and here comes the frightening part...
So, I replenished my carbs and nutrients until I felt I could get off the couch and found my derriere had become a pendulous weight that could not be moved without major effort. I was mad. It wasn't as if I'd been sitting around eating bon bons.
I was simply trying to recapture energy denied me from a measly 5% allotment for healthful foods like veggies, fruits, and grains that I was sorely deprived of on keto.
Obviously, something was not right about this diet for me, even though the payoffs were supposed to be so grand and worth it.
But I figured I just wasn't staying in ketosisand tried harder.
Soon, I was developing rheumatoid osteoarthritis in my feet from carrying excess weight. I was 38 and walking with a cane. I was on various medications, including one for fibromyalgia.
