Savannah Gibbs - DASH Diet for Beginners: Easy and Delicious DASH Diet Recipes to Lose Weight and Lower Blood Pressure

DASH Diet for Beginners Easy and Delicious DASH Diet Recipes to Lose Weight and Lower Blood Pressure Savannah Gibbs

Text Copyright 2019 by Savannah Gibbs - 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.

Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved. The information provided herein is stated to be truthful and consistent, in that any liability, in terms of inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly. Respective authors own all copyrights not held by the publisher. The information herein is offered for informational purposes solely, and is universal as so.

The presentation of the information is without contract or any type of guarantee assurance. The trademarks that are used are without any consent, and the publication of the trademark is without permission or backing by the trademark owner. All trademarks and brands within this book are for clarifying purposes only and are owned by the owners themselves, not affiliated with this document.

T he DASH diet was developed from medical research, and the original intent of this eating program was to lower blood pressure. In fact, that's what DASH stands for: D ietary A pproaches to S top H ypertension. I n the mid-90s, large -scale studies were conducted at prestigious universities and medical centers to find new diet plans that could help hypertension patients lower blood pressure. I n the mid-90s, large -scale studies were conducted at prestigious universities and medical centers to find new diet plans that could help hypertension patients lower blood pressure.

These studies, combined with follow-up studies and research, led to the development of the DASH diet plan. Today, the DASH diet is recommended by several important organizations, including the American Heart Association and the National Heart, Lung, and Blood Institute. The recommendations in this diet are the basis for the U.S. Dietary Guidelines, and most doctors prescribe the DASH plan to patients who are battling high blood pressure. The DASH diet takes a scientific approach to good health, not by counting calories or measuring grams of fat, but by a holistic approach of choosing the foods that are most likely to keep a body healthy.

T he DASH diet focuses on long-term healthy eating habits.

The diet doesnt force you to starve or battle constant cravings. Instead, it focuses on understanding food groups, controlling portion sizes, and making sure you get the optimal levels of potassium, calcium, magnesium, fiber, and protein. The diet focuses certain food groups for specific reasons: Fruits and vegetables give you the magnesium and potassium your body needs, and low-fat dairy products provide calcium. Every food you eat should have a purpose, and that's the most important principle of the DASH diet: eat well so you feel well. Here are some additional points to remember when you're following the DASH principles:

• Reduce your sodium intake. The diet recommends less than 2,300 mg of sodium per day.

  The National Heart, Lung and Blood Institute recommends lowering the sodium intake even furtherto 1,500 mgfor people with high blood pressure, people with diabetes or chronic kidney disease, African Americans, and people aged 51 and over.

• Eat fruits, vegetables, and low-fat dairy products
• Focus on high-fiber foods
• Eat more healthy fats, which are good for your heart, instead of saturated fats
• Achieve and maintain a healthy body weight
• Eat a lot of potassium and magnesium
• Stay hydrated by drinking plenty of plain water
• Avoid smoking

The DASH diet is more than just a dietit's a lifestyle. T here are many health benefits associated with the DASH diet. Weight loss is one of the most important benefits, and its a leading reason why people adopt the diet. The diet also brings down blood pressure, which can go hand-in-hand with weight loss and is an important medical reason why people follow this eating plan. In addition to improving blood pressure, the DASH diet has been praised for lowering the risk and reducing the symptoms of other chronic diseases, like heart disease, kidney disease, and diabetes. You'll have a lot more energy on this eating plan because your blood sugar will be stable and your metabolism will speed up.Next page