Hanna Davis - Dash Diet Essentials: A Beginners Guide to the DASH Diet with a Proven Lifestyle Plan and Delicious Recipes so You can Lower Your Blood Pressure, Lose Weight, Feel Great and Live a Healthy Life

DASH Diet Essentials

A Beginners Guide to the DASH Diet with a Proven Lifestyle Plan and Delicious Recipes so You Can Lower Your Blood Pressure, Lose Weight, Feel Great and Live a Healthy Life

Hanna Davis

Softpress Publishing

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Table of Contents

Before you roll your eyes and think, Not another fad diet, you need to read this. This is not a fad diet. There are no empty promises that you will look like Cindy Crawford or Jason Statham in just a matter of weeks after you adopt the diet. You are not going to lose 100 pounds in a month or even three months. No, the DASH diet isnt about that. It is all about making you healthier, which in turn will result in some weight loss. Consider it a healthy lifestyle change more than a diet. Your body will thank you.

DASH stands forDietary Approaches to Stop Hypertension.

It was developed based on research gleaned from the National Heart, Lung and Blood Institutes studies. The diet is designed to lower high blood pressure without the use of medicines. A proper diet can do that while increasing healthy fats in the bloodstream. This is important to reducing the risk of heart disease.

The diet does not involve you living off lemonade or drinking juice for seven days straight. There are no crazy tricks or extreme restrictions to make this diet work. You can still eat most of the foods you love. You dont have to feel as if cardboard-tasting food is your only option.

So, lets dive right in and learn more about this new lifestyle plan you are going to undertake.

One last thing, as a way of saying Thank You for buying my book, I have put together a free gift just for you!

23 DASH Diet Snacks

This gift is the perfect complement to this book, so just head over to this web address to get the free download:

http://softpresspublishing.com/DASH

The DASH diet operates on the principle that food is good for your body. It is simply cutting back on foods that are high in sodium. The only serious restriction of the diet is making sure you dont eat more than 2,300 grams of sodium in a single day. Keeping that in mind, folks who already have high blood pressure, are over 51 years of age, have kidney disease or diabetes will want to lower that number to 1,500 grams of sodium. African Americans are at higher risk of high blood pressure and should also aim for a daily sodium intake of 1,500 grams. It is important to mention that these limits are based on a daily calorie intake of 2,000. Higher or lower caloric intakes will need some adjusting, and we will address that later in the book.

The diet clearly works and has managed to receive the #1 Diet by the US News & Report for four years in a row. It has gained this prestigious placement at the top because it is all about making you healthy first and worrying about your thunder thighs second. In case you are still not convinced the diet is good for you and works, the American Heart Association also recommends it.

The DASH diet isnt only for your parents or the groups mentioned above. Children, athletes, and healthy people alike can all benefit from restricting their sodium intake and eating a diet rich in fresh fruits and vegetables. The idea is to give your body everything it needs to stay in tip top shape. Magnesium, potassium and calcium are all necessary for a healthy body and can lower blood pressure naturally. Fruits and veggies are packed with these healthy nutrients and lets be honest, munching on strawberries is a lot more fun than popping vitamins.

Benefits of the DASH Diet

That is kind of a givenbetter health! You knew that, but you want specifics. We have already covered one of the major benefits to the diet, but there is so much more. There is a bit of a trickle effect when you choose to lower your sodium intake to a level that is healthy. When you think of your grandparents, your parents or even yourself if you are over the age of 40, you probably have some concerns about blood pressure levels. In our society, that is normal. We are told we need to monitor our blood pressure after a certain age. It is actually very normal to be at a dinner or other social gathering and actually discuss the topic of ones blood pressure.

*Having high blood pressure puts you at risk of heart attack and stroke. By ensuring your blood pressure is at a healthy level, you can reduce the chances of suffering either one of those. By following the DASH diet, your systolic number (the bottom number on your blood pressure) can drop anywhere from 7 to 12 points. This is a huge benefit to your overall health.

*Another benefit is a healthy diet will reduce your risk of diabetes. One of the major contributors to diabetes is an unhealthy diet that throws the body out of whack. The body doesnt use the insulin produced, and you suffer a number of nasty side effects, including diabetes.

*Osteoporosis is another one of those diseases we almost expect to face in old age. You dont have to if you keep your body in tip top shape. Eating a low-sodium diet can do that.

*Cancer is another horrific disease that seems to be on the rise plaguing all those we love. We are warned against smoking, drinking and a whole long list of things that increase our risk of cancer. A healthy diet is one way to reduce the risk of developing certain cancers including colorectal and estrogen receptor negative breast cancer in women. The DASH diet is an effective tool in the fight against cancer.