Mark Evans - Dash Diet: Top 60 Delicious and Easy DASH Diet Recipes to Lose Weight, Lower Blood Pressure and Stop Hypertension Fast

DASH Diet

Top 60 Delicious and Easy DASH Diet Recipes to Lose Weight, Lower Blood Pressure and Stop Hypertension Fast

Copyright 2017 by Mark Evans - All rights reserved.

The following Book is reproduced below with the goal of providing information that is as accurate and as reliable as possible. Regardless, purchasing this Book can be seen as consent to the fact that both the publisher and the author of this book are in no way experts on the topics discussed within, and that any recommendations or suggestions made herein are for entertainment purposes only. Professionals should be consulted as needed before undertaking any of the action endorsed herein.

This declaration is deemed fair and valid by both the American Bar Association and the Committee of Publishers Association and is legally binding throughout the United States.

Furthermore, the transmission, duplication or reproduction of any of the following work, including precise information, will be considered an illegal act, irrespective whether it is done electronically or in print. The legality extends to creating a secondary or tertiary copy of the work or a recorded copy and is only allowed with express written consent of the Publisher. All additional rights are reserved.

The information in the following pages is broadly considered to be a truthful and accurate account of facts, and as such any inattention, use or misuse of the information in question by the reader will render any resulting actions solely under their purview. There are no scenarios in which the publisher or the original author of this work can be in any fashion deemed liable for any hardship or damages that may befall them after undertaking information described herein.

Additionally, the information found on the following pages is intended for informational purposes only and should thus be considered, universal. As befitting its nature, the information presented is without assurance regarding its continued validity or interim quality. Trademarks that mentioned are done without written consent and can in no way be considered an endorsement from the trademark holder.

Chapter 1: Brief Introduction to DASH Diet

T he word DASH in DASH diet stands for D ietary A pproaches to S top H ypertension. As you can derive from its acronym, the DASH diet is a lifelong approach to instilling a healthy food lifestyle that can prevent or treat hypertension (high blood pressure). This diet aims to lower blood pressure by reducing sodium and adding more magnesium, calcium, and potassium into your diet. It also entails eating food that has high nutritional value.

In as early as two weeks, you will be able to reduce your blood pressure by following the DASH diet. By sticking to the plan, you can reduce 8 to 14 points from your systolic blood pressure which can make a significant difference to avoid both short- and long-term health risks.

Aside from reducing risk for hypertension, following the DASH diet can also prevent diabetes, stroke, heart disease, cancer, and osteoporosis.

Types of DASH Diet

The standard DASH diet encourages regular intake of low-fat dairy products, fruits, vegetables and allows moderate intake of nuts, poultry, fish, and whole grains. But, aside from the standard, there is also a lower sodium variation of the diet depending on your health needs.

The standard DASH diet allows for 2,300mg of sodium per day while the lower sodium DASH diet limits your intake to 1,500mg of sodium per day. The standard DASH diet follows the recommended daily allowance for sodium intake which is less than 2,300mg per day. While the lower sodium version acts as an upper limit and is only recommended if endorsed by your physician.

What to Eat

Whether you are on the standard or lower sodium version of DASH diet, expect to include a lot of low-fat dairy products, vegetables, fruits, and whole grains to your diet. Adding small amounts of seeds and nuts, legumes, poultry, and fish a few times per week is also encouraged.

A typical DASH diet meal should be low in total fat, saturated fat, and cholesterol. However, to maintain balance in your diet, the DASH diet allows intake of fats, sweets, and red meat in small amounts. To help you plan your meal, Ive listed the recommended servings for a 2,000-calorie diet from each food group.