The Dash Diet Cookbook And Beginner's Guide: 100 Delicious Recipes To Help Lower Blood Pressure, Lose Weight And Live Healthily

By Andy Souther

Now it's possible to eat your cake and have it....

Have you tried different boring diet plans that make you give up the best part of your meal all in an attempt to lose weight?

Are you tired of using medications to lower your blood pressure?

Are you looking for the best way to stay healthy and reduce the risk of health complications that arise from not eating right?

If your answer to these questions is "yes",  I've got great news for you. The perfect solution is right in front of you!

The Dash Diet Cookbook And Beginner's Guide: 100 Delicious Recipes To Help Lower Blood Pressure, Lose Weight And Live Healthily.

In this book, you'll learn:

• All you need to know about the DASH diet which is the most recommended and popular diet at the moment. 


• How to lower your blood pressure and loss weight effortlessly  without unnecessary sacrifice.


• Basic guiding principles of a DASH diet.


• Learn how to prepare 100 delicious and exciting DASH diet recipes

The recipes are categorized into lunch, dinner, soups, vegetarian dishes, snacks, side dishes, dessert, breakfast and smoothies; thus covering all meals types. Some interesting recipes you'll love to try are:

• Red bean and sausage soup


• Creamy carrot-banana smoothie


• Fruity peanut butter choco bites


• Roasted creamy cauliflower


• Chickpea and Corn Salad


• Beef, Mushrooms and Carrot Soup


• Avocado and Shrimp Lettuce Wraps


• White Bean Salad


• Oatmeal Cookies


• Balsamic Vegetables and Chicken

So what are you waiting for? Dash into the pages of this book and start making great tasting and hearty meals that will keep you fit and healthy all through your lifetime.

• Language: English
• Publisher: Publishdrive
• Release date: May 28, 2018

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INTRODUCTION

Meaning And Origin Of Dash Diet

DASH 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.

Dash Diet And Sodium Intake

As 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.

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There 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.

Alcohol And Caffeine Consumption

The 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.

What To Eat In A Dash Diet

The 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. Whole grains are richer in nutrients and fiber than their processed counterpart. For example, go for whole -wheat pasta rather than the usual pasta, brown rice rather than white rice, whole grain bread rather than white bread.  Avoid adding extra fats to these grains in form of cheese, cream or butter. The ideal quantity of grains to consume in a day should range from six to eight servings.

FRUITS

Fruits, like vegetables, are easy to prepare and include in our daily diet. Most fruits are low in fats and can be added to meals or eaten as a snack. Leave their edible peels on, if possible as these are rich in antioxidants and add more fiber to the diet. If using canned fruits or their juices, always check labels to avoid those with added sugar. The ideal quantity of fruits to consume in a day should range from four to five servings.

FISH, POULTRY AND LEAN MEAT

Meat is high in vitamin B, protein, zinc and Iron. Try to cut down on your meat serving and balance it with more vegetables. The ideal quantity of meat, poultry or fish to consume in a day should