Rohmer - DASH Diet

DASH Diet

Overcome Hypertension, Lose Weight, and Experience a New Level of Health

Thomas Rohmer

Copyright 2018

Rohmerfitness All rights reserved.

No part of this publication may be reproduced, distributed, or

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Disclaimer:

This guide has been created for informational and reference purposes only. The author, publisher, and any other affiliated parties cannot be held in any way accountable for any personal injuries or damage allegedly resulting from the information contained herein, or from any misuse of such guidance. Although strict measures have been taken to provide accurate information, the parties involved with the creation and publication of this guide take no responsibility for any issues that many arise from alleged discrepancies contained herein. It is strongly recommended that you consult a physician, personal trainer, and nutritionist prior to commencing this or any other workout or diet plan. This guide is not a substitute for professional personal guidance from a qualified medical professional. If you feel pain or discomfort at any point during exercises contained herein, cease the activity immediately and seek medical guidance.

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Table of Contents

Introduction:

Its the 21 st century and we've made great advances in things like technology and medicine. However, when it comes to our health, we seem to have taken a step back. People today are ridden with things like Type 2 Diabetes and cardiovascular disease among other things. Why is it that we've made such great improvements in certain areas like technology, yet the obesity rate continues to increase?

It comes down to the wrong information. We are constantly being sold on gimmicks like weight loss pills and other sketchy powders and potions that are supposed to magically help us lose weight, get our blood pressure in check, and make us healthy again. But clearly none of those things are coming true. We try diet after diet in the hopes that it'll finally be the answer, and all we end up with is disappointment.

Luckily this all changes for you today. In this book, you'll discover what has been named as the best diet multiple years in a row. It's not some gimmicky overnight fix. Instead it's something that actually works.

I'm talking about the DASH diet here. This nutritional approach will finally allow you to lose weight and get your health back. Not only that, but it isn't that hard of a diet to follow! Most diets have confusing rules like you can only eat at a certain time or they force you to eat certain foods.

That won't be the case with the DASH diet. In this book, youll learn about all of the ins and outs of the DASH diet. Youll understand all of the health benefits you can expect to gain from following this eating plan. Youll even learn how to use exercise to further benefit your nutrition plan. And finally youll be given a step-by-step process along with a 14-day sample meal plan to help you get started on the right foot with the DASH diet. Lets dive in and get started...

Chapter 1: What is the DASH Diet?

The DASH diet stands for dietary approaches to stop hypertension, and the main goal of the diet is to do just thatstop hypertension. Hypertension is high blood pressure, and it's something that affects more people than you might think. According to the CDC, high blood pressure affects nearly 75 million American adults (1). That's nearly 1 out of every 3 people!

And of the people who do have high blood pressure, approximately half of those people don't have it under control (2)! You might be wondering why having high blood pressure is such a big deal. Hypertension can lead to heart and kidney disease, stroke, and even blindness.

And with the way most people eat, it starts to become much more apparent as to why our blood pressure is getting out of control. The standard American diet (which stands for SAD) consists mostly of processed foods, artificially sweetened foods, red meats, foods high in salt, and take out food at least once per week, but possibly more often than that (3).

In addition to that, 1 out of every 3 Americans are either overweight or obese (4), and show signs of metabolic syndrome. Metabolic syndrome is characterized by having excess weight, especially around the stomach/abdomen area, high blood pressure, slightly higher blood sugar, and problems with cholesterol and the number of triglycerides in the blood.

So clearly something needs to change in regards to the way that most people are eating nowadays. The DASH diet cannot only help you lower your blood pressure, but it can also help you maintain a healthy bodyweight. The primary focus of the DASH diet is to help you eat the right amount of fruits, vegetables, whole grains, and low-fat dairy products.

These types of foods are high in fiber, contain a moderate amount of fat, and are rich in potassium, calcium, and magnesium. Consuming more of these nutrients and minerals will help you to start seeing some improvements in your overall health by doing things like lowering blood pressure, improving digestion, and staying fuller for a longer period of time.

The DASH diet also will reduce salt intake, saturated fat, processed foods, eliminate trans fat, and sweets. With the DASH diet eating plan, it's not just about what foods you're going to be consuming. Equally as important are what foods you're going to drastically reduce or eliminate altogether.

You can eat all of the nutrient-rich foods that you want such as fruits and vegetables, and that's great! However, the thing you have to remember is that you can quickly offset the benefits of those healthy foods by eating junk. Consuming processed foods, salty foods, or foods that aren't that healthy will do you no good and cause you to take a step back in your quest to become a healthier individual.

So don't think of this diet strictly in terms of what you'll be eating because what you eliminate from your diet will be equally as important to your success with the diet plan.

Chapter 2: Best Foods to Eat on the DASH Diet

The following are the best foods you can eat while on the DASH diet. These are foods that are high in fiber, magnesium, potassium, and other vitamins and minerals. This is not meant to be a comprehensive list, rather this is meant to give you some good ideas for what you should be eating while on the DASH diet.

Vegetables

While following the DASH diet, you should be consuming around 4-5 servings of vegetables per day. We all know that vegetables are good for us and that they are very healthy foods, yet I think few of us realize just how healthy vegetables really are:

• Eating vegetables regularly can help to reduce the risk of heart disease and stroke (5).

• It can help protect you against certain types of cancer (6).

• Vegetables are low in calories and high in fiber. This means that you can eat as much of them as you want and not have to worry about overeating. And the fiber will help to keep you fuller for a longer period of time as well as ensure proper bowel movements.