Katie May - DASH Diet Cookbook: Easy, Delicious, and Healthy DASH Diet Recipes to Lose Weight and Lower Your Blood Pressure

DASH Diet Cookbook Easy, Delicious, and Healthy DASH Diet Recipes to Lose Weight and Lower Your Blood Pressure Katie May

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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