Adele Baker - Dash Diet: The Essential Dash Diet Cookbook for Beginners. Everyday Dash Diet Recipes to Maximize Your Health and Lower Blood Pressure

DASH DIET

The Essential Dash Diet Cookbook for Beginners Everyday Dash Diet Recipes to Maximize Your Health and Lower Blood Pressure Amazing Dash Diet Recipes for a Healthier, More Gorgeous You Adele Baker C opyright 2019 by Adele Baker. All rights reserved. No part of this book may be reproduced in any form or by any electronic or mechanical means, except in the case of a brief quotation embodied in articles or reviews, without written permission from its publisher. Disclaimer The recipes and information in this book are provided for educational purposes only. Please always consult a licensed professional before making changes to your lifestyle or diet. The author and publisher shall have neither liability nor responsibility to anyone with respect to any loss or damage caused or alleged to be caused directly or indirectly by the information contained in this book.

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T his book addresses men and women of any age suffering from high blood pressure (hypertension). Hypertension can develop over years and have no symptoms. That is why this condition is often called the silent killer. Hypertension is dangerous but treatable. While it has no obvious symptoms, high blood pressure has several well-known risk factors for developing it.

These are: - Smoking - Lack of physical activity - Consuming products high in salt - Lack of such nutrients as potassium, calcium and magnesium - Drinking excessive alcohol - Chronic kidney disease - Over 60 years of age D ASH stands for Dietary Approaches to Stop Hypertension. This diet is trustworthy, real and doesnt require drastic changes. As the risk factors suggest, the recipes in this book call for almost no salt but allow herbs and spices. The general diet plan includes eating more fruits and vegetables, and grains and beans. It is rather plant-based but allows dietary meats like chicken, rabbit and beef. ***Please be aware nutrients in recipes are given per serving

H igh blood pressure affects one in three American adults and often has no warning signs. ***Please be aware nutrients in recipes are given per serving H igh blood pressure affects one in three American adults and often has no warning signs.

High is considered a pressure above 130/80 mm Hg. This places an abnormally high load on the heart. Hypertension makes the heart beat harder and pushes the blood more actively, which leads to stressed arteries. The food we consume can influence the blood pressure level in different ways. Your diet is your bank account. Good food choices are good investments.

The main formula for success in the DASH diet is to have foods rich in minerals and cellulose with minimal saturated fats. Adding more of these nutrients improves the electrolyte balance in the body, allowing it to excrete excess fluid that contributes to high blood pressure. A ccording to the food pyramid we should consume 2-4 fruit servings and 3-5 vegetables servings a day. DASH diet founders recommend increasing this amount to 4-5 servings of fruit and 4-5 servings of vegetables every day.

O ne of the suggestions your doctor may give to lower your high blood pressure is to start the DASH diet. The DASH menu is rich in grains, fruits, vegetables, legumes, and reduced fat dairy.

But do not jump into this pool too abruptly. Here is what you can do to start:

• Add an additional serving of vegetables to your regular lunch and dinner.

• Add fruits to your daily ration. These can be canned/dried/seasonal fresh fruitsit doesnt matter.
• Cut down on your usual butter use
• Substitute all dairy products with fat free
• Limit meat consumption to 180 g (6 oz.) a day.
• Change fast food and salty snacks to dried fruits
• Choose products with the lowest percentage of sodium.

Along with blood pressure regulation the DASH diet helps to deal with several important health issues such as cholesterol level reduction, prevention of ischemic heart disease, strokes, cardiac distress, and kidney stones. Of note, keeping to this diet reduces the risk of getting diabetes and increases chances of losing weight. Next page