Andy Souther - The Dash Diet Cookbook And Beginners Guide: 100 Delicious Recipes To Help Lower Blood Pressure, Lose Weight And Live Healthily

The Dash Diet Cookbook And Beginner's Guide 100 Delicious Recipes To Help Lower Blood Pressure, Lose Weight And Live Healthily Andy Souther Copyright 2018 Andy Souther All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

D ASH simply means Dietary Approaches to Stop Hypertension. It is a healthy method of eating which encourages the consumption of different nutrient-rich foods that will reduce blood pressure. A high blood pressure is a major factor in hypertension, a medical condition that claims several lives on a daily basis. DASH diet concentrates on vegetables, fruits, whole grains and foods low in saturated fats and sodium.

The meals are rich in magnesium, calcium and potassium which aid in the reduction of blood pressure. In the early 90s, a food research study was carried out to identify a dietary method to reduce blood pressure. The results of this study are what brought about the DASH diet. With the DASH diet, it has been found that blood pressure can be reduced by about 3.5mmHg diastolic and 6.7mmHg systolic in a period of two weeks. If the diet is continued overtime, there can be a further drop in the blood pressure by up to 16mmHg systolic and 9mmHg diastolic. This diet is not only effective in stopping hypertension but has also been proven to reduce the risk factors for other chronic diseases such as diabetes, cancer, osteoporosis, dementia and many others.

That's why it's generally referred to as the healthiest diet to promote physical well being.

A s stated earlier, DASH was originally introduced to reduce blood pressure. The level of sodium in the blood is directly proportional to the blood pressure; that is, the more sodium is restricted, the lower blood pressure goes. This is why of the main focus of a good DASH diet is the amount of sodium (salt) consumed in each meal. T here are two types of DASH diet which are based on recommended amount of sodium in the daily diet. The Dietary Guidelines for Americans recommends a daily sodium intake of not more than 2300mg which is the model for the Standard DASH diet.

A second type of DASH diet, which is called the Lower sodium DASH diet , supports the consumption of not more than 1500mg daily. As a beginner, you can start with the standard DASH diet and then work up your way to the next phase which is the lower sodium DASH diet. To achieve this, you need to stop adding table salt to your food. Alternatively, you can make use of salt substitutes made with potassium instead of sodium. Also, stay clear of all packaged and processed foods as they tend to have more salt in them and if you must use canned foods, check the label for those with little or no salt content. It is also advised to rinse canned foods before adding them to your meals.

Try as much as possible to stop eating out, as you have no control of the way such foods are prepared. At first, when you start taking out salt from your diet, your meals may seem tasteless but with time you will start to enjoy the natural flavors contained in each ingredient. It is however best to consult your physician on the right amount of sodium your body can take daily before starting any of these diets.

T he amount of alcohol intake can directly affect the blood pressure level. It has been shown that excessive consumption of alcohol can lead to hypertension. It is therefore advised that men should take at most two drinks daily while women should drink mot more than a drink a day.

There is no real proof on the effect of caffeine consumption on blood pressure. In a few instances, caffeine has been seen to raise the blood pressure of some individuals for a period. It is best to seek medical advice before taking caffeine if you have hypertensive capabilities.

T he beauty of DASH diet is the extensive range of food you can choose from. It allows fruits, whole grains, vegetables, low- fat dairy, poultry, nuts, legumes, fish and some seeds. A DASH diet is generally low in fat.

VEGETABLES Include a lot of vegetables in all your meals and not as side dishes only. All kinds of vegetables are welcome especially broccoli, green leafy vegetables, sweet potatoes, tomatoes and carrots. These are rich in vitamins, fiber and minerals such as magnesium and potassium which plays a major role in reducing blood pressure. Eat more of fresh vegetables but if you must eat frozen or canned ones, always check the labels for those with no added salt or low sodium. The ideal quantity of vegetables to consume in a day should range from four to five servings. WHOLE GRAINS A typical DASH diet should include whole grains rather than refined grains.

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