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Dash Diet Cookbook for Beginners

Heart-Healthy Recipes to Easily Switch to Dash Diet
& Improve Your Health | Premium Color Pictures

Wilona Marshall

Copyright 2021 by Wilona Marshall

All rights reserved. No part of this guide may be reproduced in any form without permission in writing from the publisher, except for brief quotations used for publishable articles or reviews.

Legal Disclaimer

The information contained in this book and its contents is not designed to replace any form of medical or professional advice; and is not meant to replace the need for independent medical, financial, legal, or other professional advice or services that may be required. The content and information in this book have been provided for educational and entertainment purposes only.

The content and information contained in this book have been compiled from sources deemed reliable, and they are accurate to the best of the Author's knowledge, information, and belief. However, the author cannot guarantee its accuracy and validity and therefore cannot be held liable for any errors and/or omissions. Further, changes are periodically made to this book as needed. Where appropriate and/or necessary, you must consult a professional (including but not limited to your doctor, attorney, financial advisor, or other such professional) before using any of the suggested remedies, techniques, and/or information in this book.

Upon using this books contents and information, you agree to hold harmless the Author from any damages, costs, and expenses, including any legal fees, potentially resulting from the application of any of the information in this book. This disclaimer applies to any loss, damages, or injury caused by the use and application of this books contents, whether directly or indirectly, whether for breach of contract, tort, negligence, personal injury, criminal intent, or under any other circumstance.

You agree to accept all risks of using the information presented in this book.

You agree that by continuing to read this book, where appropriate and/or necessary, you shall consult a professional (including but not limited to your doctor, attorney, financial advisor, or other such professional) before using any of the suggested remedies, techniques, or information in this book.

Table of Contents

Introduction: Everything You Need to Know About the Dash Diet

The dash diet is not a new word around, as it is one of the proven diet plans that help maintain hypertension, reduce stress, and increase mental and physical health. This chapter deal with everything you need to know about the dash diet and the basic aim is to sever the purpose of making people aware of the diet plan. We hope that after reading this book you will get a better understanding of the diet, its history, pros, and cons along with 50 easy to prepare recipes that are delicious and helps you to control high blood pressure without sacrificing the taste. Now, let us look at the basic definition of the diet.

What Is DASH Diet? Basic definition

The dash diet is an approved diet plan that lowers hypertension by reducing salt intake. As we know that the salt is a key factor in making the blood pressure high. The high blood pressure if not addressed lead to kidney diseases, heart attack, and cirrhosis

The focus of this diet is on vegetables, fruits, white meat, and some nuts and seafood items. Low dairy products are allowed in this diet plan. There is a big no to artificial drinks, red meat, beverages, and junk. In the end, the intake of less salt in daily meal plans makes a huge difference.

So, according to "Dietary Guidelines for Americans, 2010", the salt intake should not be more than 1500 mg on daily basis.

Who Can Follow A DASH Diet?

It can be followed by people having kidney disease

It is a perfect diet plan for people having hypertension

It can also be followed by people with diabetes

It is suited for American citizens

It is suited for African citizens

Old and middle-aged people can easily follow this diet plan

The advice that our parents and grandparent give us about eating a lot of veggies, fruits, and drinking milk on daily basis is something parallel to the DASH diet.

It is very important to indulge in healthy eating and include seasonal fruits and vegetables in the diet plan. The dash diet offers some herbs, condiments, and spices that are alternatives to salt like, vinegar, garlic, and lemon juice.

The Basic Goal of DASH Diet

The basic goal to achieve while following dash diet is based on 2000 calories plan that is well known as Your Guide to Lowering Your Blood Pressure with DASH." The recommendations on daily basis are as followed:

• Sodium 2300 mg
• Saturated fat 6% of calories
• Total fat 27% of calories
• Potassium 4700 mg
• Calcium 1,250 mg
• Cholesterol 150 mg
• Protein 18% of calories
• Magnesium 500 mg
• Carbohydrates 55% of calories

When you decided to follow this diet plan then it is very curial to pick the best, organic, and seasonal food items that play a role in achieving the ratios that are defined above. When following a DASH diet, it is very important to pick the best ingredients that play a significant role in counting the intake of fat, protein, sodium, sugar, and potassium.

You just need to eliminate all those items that cause hypertension like broth, garlic, beans, and bouillons cubes.

The dash diet is the ultimate diet plan that makes you healthy and happy. If you want to transform your physical shape and mental health, or if you are aged between 19 to 55 then this diet is highly recommended for you to control hypertension and gain more health and fitness for the long term.

The DASH diet offers 2000 calories a day, including:

• Fruit: 5-6 servings per day
• Sodium: 2,300 mg per day
• Vegetable 4 5 servings a day
• Meat, fish, and poultry <6 serving per day
• Low-fat dairy products: 2-3 servings per day
• Nuts, seeds, beans, peas: 4-5 serving for a full week.
• Grains: 6-8 servings each day
• Oils: 2-3 servings for one day
• Sweets: 5 servings for one week

DASH Diet _Addressing Hypertension

The terms hypertension and high blood pressure both are interlinked. So, if you are suffering from one of these you will feel no pain or symptoms. To get to know about it, you need to have a proper checkup. There are a lot of high blood pressure patients who also suffer from hypertension. Hypertension is serious and life-threatening. This is the reason hypertension is called a silent killer. The DASH diet is the only diet plan that focuses and reduces the symptom of both conditions.

Food Include and Eliminate in the DASH Diet

The low sodium diet plan forbids excess salt. Listed below is the list of food allowed and not allowed.

Food Allowed on the DASH diet

• Vegetables: mostly green leafy vegetables
• lean protein: like eggs, fish, turkey, chicken
• Fruits: like apple, orange, grapefruits, pineapple, berries, banana
• Grains: whole and unprocessed

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