The Dash Diet: Lowering Blood Pressure While Achieving Weight Loss Jennifer L Davids

By Jennifer L Davids

You may be thinking, there are so many books out there on the DASH Diet, what makes this one so special, especially when the creator of the diet himself has written not only a user's manual on the subject, but many more books that followed. Let me tell you why this book is different and just as important as all the others are.

You will find the answers too many of the questions you have regarding the DASH Diet, from a different perspective – that of an individual who has experienced the diet, successfully, albeit with trials and tribulations. You will also gain an understanding of why the DASH Diet was created, who it was created for and how it works, phase by phase.

In Chapter 1, you will learn all about the DASH Diet, including the basics and what the different phases are for. You will also learn about the different types of foods you can eat during your DASH Diet experience and what types of foods you should avoid to reach your goal weight.

Chapter 2 focuses on explaining who the DASH Diet is for, including whether or not individuals with diabetes and celiac disease can participate in the program. One of the most important parts of a diet is results – that's why you are on a diet. In Chapter 3 you will learn about the successes of others who have experienced the DASH Diet, and what results you should expect to see and when.

Finally, in Chapter 4, you will discover the ultimate tool necessary for success during the DASH Diet – the meal plans. You will receive sample meal plans, find out why following the rules is important and what types of quick meals can be completed on for a busy family on the go. You will also read and learn about great places to find recipes appropriate for the DASH Diet and what your grocery shopping list should look like, so that you have the right foods in your home.

As with any diet, exercise is an important part, so in Chapter 5 you will learn about the different exercises you should be doing, as well as how often you should incorporate physical activity into your routine. There will also be an explanation pertaining to different exercises for the different phases.

As you go through the book, you may be wondering more about certain topics, such as what is the glycemic index and how does it work. You will find the answers to these questions in Chapter 6 along with reasons why you should choose the DASH Diet and how to keep yourself motivated.

• Language: English
• Publisher: Jennifer L Davids
• Release date: Jan 6, 2016
• ISBN: 9781524209025

Book preview

About the Book

You may be thinking, there are so many books out there on the DASH Diet, what makes this one so special, especially when the creator of the diet himself has written not only a user's manual on the subject, but many more books that followed. Let me tell you why this book is different and just as important as all the others are.

You will find the answers too many of the questions you have regarding the DASH Diet, from a different perspective – that of an individual who has experienced the diet, successfully, albeit with trials and tribulations. You will also gain an understanding of why the DASH Diet was created, who it was created for and how it works, phase by phase.

In Chapter 1, you will learn all about the DASH Diet, including the basics and what the different phases are for. You will also learn about the different types of foods you can eat during your DASH Diet experience and what types of foods you should avoid to reach your goal weight.

Chapter 2 focuses on explaining who the DASH Diet is for, including whether or not individuals with diabetes and celiac disease can participate in the program. One of the most important parts of a diet is results – that's why you are on a diet. In Chapter 3 you will learn about the successes of others who have experienced the DASH Diet, and what results you should expect to see and when.

Finally, in Chapter 4, you will discover the ultimate tool necessary for success during the DASH Diet – the meal plans. You will receive sample meal plans, find out why following the rules is important and what types of quick meals can be completed on for a busy family on the go. You will also read and learn about great places to find recipes appropriate for the DASH Diet and what your grocery shopping list should look like, so that you have the right foods in your home.

As with any diet, exercise is an important part, so in Chapter 5 you will learn about the different exercises you should be doing, as well as how often you should incorporate physical activity into your routine. There will also be an explanation pertaining to different exercises for the different phases.

As you go through the book, you may be wondering more about certain topics, such as what is the glycemic index and how does it work. You will find the answers to these questions in Chapter 6 along with reasons why you should choose the DASH Diet and how to keep yourself motivated.

Introduction

The choices that you make in your eating habits can greatly affect your health. Studies have shown that by eating the right foods it is possible to lower blood pressure in a safe and healthy way. One of the diets that you can follow to help lower high blood pressure is the Dietary Approaches to Stop Hypertension (DASH) eating plan.

This program is a combination of various steps that are great in lowering high blood pressure on their own, but by putting them all together, it is possible to reduce the likelihood of developing high blood pressure in the first place. This booklet describes how to follow the DASH eating plan and gives suggestions on reducing the amount of sodium that you consume by offering tips for staying on the eating plan and a week worth of menus to follow. The less salt you consume, the less likely it is that you will have high blood pressure. The Dash diet has menus that stay within the recommended sodium intake every day and even offers options that are well below the recommended values. This means that those with high blood pressure would greatly benefit from following the DASH eating plan because it helps them to reduce their overall sodium intake every day.

As you read this book, chapter by chapter, you are encouraged to make notes of the concepts and guidelines you find pertinent to helping you reach your goals. The chapters are designed to guide you through your journey on the DASH Diet, providing you with tips and tricks along the way. It is important to remember that not every day or even every week will you lose weight, no matter what diet you go on. However, with the DASH Diet and this book, you will find ways to keep yourself on track and moving toward your goal – healthy weight for life!

Chapter 1 – What is the DASH Diet?

The DASH dies is a program that focuses on eating a lot of vegetables, fruits, low-fat dairy products and allows whole grains. It also includes meat such as beef, chicken and fish, nuts and beans. Even though it is a diet plan, it still allows you to have a limited amount of sugar-sweetened foods and beverages, as well as some additional fats. The DASH diet is a great way to have a healthy diet while also having positive effects on your blood pressure. The DASH diet is promoted by the National Heart, Lung, and Blood Institute and is recommended by the United States Department of Agriculture (USDA) for all Americans.

The DASH diet is founded on the foundations of three other diet plans and the results that were found in a National Institute of Health study. One of the positives about the plans that were chosen is that none of them were a vegetarian based diet plan. Despite this the DASH plan makes a