Rush - Dash Diet Cookbook: 500 Delicious Recipes for the Whole Family to Lower Blood Pressure, Safeguard Heart Health

Dash Diet
Cookbook 500 Delicious Recipes for the Whole Family to Lower Blood Pressure, Safeguard Heart Health, and Lose Weight Methodically | 100-Day Low-Sodium Meal Plan to Overcome Hypertension Sharon Rush Copyright 2022 by Sharon Rush - All rights reserved. This document is geared towards providing exact and reliable information in regards to the topic and issue covered. The publication is sold with the idea that the publisher is not required to render accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or professional, a practiced individual in the profession should be ordered. - From a Declaration of Principles which was accepted and approved equally by a Committee of the American Bar Association and a Committee of Publishers and Associations. In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format.

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The guidelines were made in order for high blood pressure sufferers to keep their weight down, reduce sodium intake, consume more vegetables, fruits, grains, and dairy products while reducing blood fat content. While the Dash Diet guidelines were meant for people with high blood pressure, it is also a helpful diet for those who want to lose weight. The food groups include: Vegetables, Fruits, Grains, Meat & Beans and Dairy. There are four different levels of the diet and each one will provide a different number of calories per day. Depending on your level of activity you will be able to choose from 1,200 to 2,000 calories per day. The first two weeks of the diet are very similar as about 30% of your daily calories are from fat and 70% from carbohydrates.

In the second two weeks, about 20% of your daily calories will come from fat and 80% from carbohydrates. In the fourth week, you will be in a maintenance stage where about 60% of your daily calorie intake will come from fat and 40% will come from carbs. DASH means Dietary Approach to Stop Hypertension. The Dash Diet also calls for eating low sodium foods, drinking water, exercise, limiting alcohol intake and reducing your stress level. The Dash Diet was designed to be moderate in fat content and recommended by the National Heart Lung and Blood Institute as a good way to reduce high blood pressure levels and other cardiovascular diseases. The DASH diet is not the only one recommended by the NIH, but it does appear on their list of "Recommended Registered Dietitians." The Merck Manual has also promoted the benefits of this diet in their publication Nutrition in Health & Disease.

The DASH diet plan also appears on many different health websites. The Dash diet has been hailed as one of the healthiest and most sustainable diets by registered dietitians. Here's how it works: based on an individual's daily caloric needs, they are given a ratio of low-fat protein (0.8-1 gram per kilogram) to carbohydrates (5-10), with generous amounts of vegetables and fruit providing their fill of healthy compounds like folate, vitamin C and potassium. "The dash diet has been observed to help in weight management," says nutritionist Rujuta Diwekar. "Though initially, those starting the food plan may find it difficult as they are trying to get used to new food habits, when people actually understand the science behind it, it works well and people start losing weight." In addition, according to the National Heart, Lung, and Blood Institute (NHLBI), the American Heart Association endorsed this diet as an effective method of preventing and controlling high blood pressure, which has been linked to strokes, heart attacks, and kidney disease. The dash diet is high in potassium, magnesium and calcium and low in saturated fat.

It is high in dietary fiber and helps to control blood sugar levels, making it useful for both diabetic as well as pre-diabetic people. Diabetics will be glad to know that the diet works well for them. The special dash diet may not need insulin or other diabetes medications if they are monitored properly by their doctor during the course of the diet and can control their sugar levels.

What To Eat and What to Avoid on The Dash Diet

What To Eat