Dash Diet Cookbook: Easy and Healthy Dash Diet Recipes to Lower Your Blood Pressure. 7-Day Meal Plan and 7 Simple Rules for Weight Loss

By Brad Clark

Take the guesswork out of controlling your weight, boosting your metabolism, prevent diabetes, lower blood pressure and discover how to unleash the full power of the DASH diet to transform your life!

Do you want to discover a powerful, diet-based way to lower your blood pressure and cholesterol without depending on medications? Do you want to get rid of those extra pounds you're carrying around and live a healthy life?

If you answered yes to any of these questions, then this book might just be what the dietician ordered.

In case you're wondering what the DASH diet is, DASH stands for Dietary Approaches to Stop Hypertension.

In Dash Diet Cookbook, Brad Clark gets rid of the fluff and filler and shows you how and why the DASH diet is effective and hands you a toolbox of recipes you can use to start enjoying meals that are tailored to help you live a full life with your health condition.

Here's a snippet of some of the insights you're going to discover in this cookbook:

• Everything you need to know about high blood pressure and hypertension
• Identify surefire signs and symptoms of high blood pressure as well as tips to help you control it
• All you need to know about the DASH diet to get started on the right foot
• 7 iron-clad rules for weight loss on the DASH diet to help you get the results you want
• The simple 7-day DASH diet meal plan that will help you lose weight as quickly and safely as possible
• Over 40 ridiculously delicious recipes that will blow your mind and are DASH-friendly
• ...and lots more!

Whether you're struggling with hypertension and high blood pressure, or you're simply looking for a healthier way to eat without giving up your favorite foods, this guide is filled with tons of cutting-edge research, insights, and recipes that will help you get started on a journey to a healthier, fitter version of yourself.
 

Scroll to the top of the page and click the "Buy Now" button to take advantage of the DASH lifestyle today!

• Language: English
• Publisher: Brad Clark
• Release date: May 14, 2020
• ISBN: 9781393889670

Book preview

Dash Diet Cookbook:

Easy and Healthy Dash Diet Recipes to Lower Your Blood Pressure. 7-Day Meal Plan and 7 Simple Rules for Weight Loss

––––––––

By

Brad Clark

© Copyright 2019 - All rights reserved.

The content contained within this book may not be reproduced, duplicated or transmitted without direct written permission from the author or the publisher.

Under no circumstances will any blame or legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary loss due to the information contained within this book, either directly or indirectly.

Legal Notice:

This book is copyright protected. It is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.

Disclaimer Notice:

Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaged in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.

By reading this document, the reader agrees that under no circumstances is the author responsible for any losses, direct or indirect, that are incurred as a result of the use of the information contained within this document, including, but not limited to, errors, omissions, or inaccuracies.

Table of Contents

Introduction

Chapter 1: High Blood Pressure and Hypertension

What is Blood Pressure?

Understanding Blood Pressure Readings

Damages to Your Health Caused by High Blood Pressure

Angina

Heart Attack

Heart Failure

Kidney Disease

Loss of Vision

Peripheral Artery Disease (PAD)

Stroke

Controlling High Blood Pressure

Chapter 2: DASH Toward a Healthy Lifestyle

What Is the DASH Diet?

The Way the DASH Diet Works

7 Simple Rules for Weight Loss

1. No Rules Rule

2. Start off Slow

3. Set Obtainable Goals

4. Exercise

5. Don't Punish Yourself for Slip-Ups

6. Calorie Counting

7. Don't Buckle to the Peer Pressure

Meal Planning

7-Day Meal Plan

Beverages

Chapter 3: Breakfast Recipes

Breakfast Recipe Summary

Fresh Berry Medley Muesli

Multigrain Pancakes Loaded with Blueberries

Sweet Potato Hash Browns

Spanish Scrambled Eggs

White Cheddar Cheese, Chives, & Baby Spinach Omelet

Papaya, Pineapple, and Strawberry Parfait

Warm Cinnamon Apples, Ginger, and Granola Crunch

Chapter 4: Lunch Recipes

Lunch Recipe Summary

Chicken Rice Bowl

Healthy Tuna Salad

Chicken and Salsa Wraps

Easy Steak Salad with Strawberries and Blue Cheese

Beef and Fresh Vegetable Soup

Turkey with Cheese and Apple on Whole Grain

Cajun Spiced Grilled Fish and Potato Wedges

Chapter 5: Dinner Recipes

Dinner Recipe Summary

Shepherd's Pie

Whole Wheat Macaroni and White Cheddar

A Simple Chili

Toasted Turkey Burger

Baked Asparagus and Red Pepper Sole

Dill Sauce Grilled Salmon

Chicken Soup Loaded with Vegetables

Chapter 6: Dessert Recipes

Dessert Recipe Summary

Pumpkin Pie

Chocolate Pudding

Fig Bars

Yoghurt Berry Burst Popsicles

Baked Apples Stuffed with Coconut and Apricots in an Orange Zest Juice

White Chocolate Pie

Black and Blueberry Yoghurt with Honey Drizzle Cups

Chapter 7: Snack Recipes

Snack Recipe Summary

Fruit Kebabs with Greek-Style Yogurt and Honey Drizzle Dip

Crunchy Garbanzo Bean Snack

Hummus with Carrot and Celery Sticks

Roasted Rosemary Almonds

Nilla, Pecan, and Pretzel Mix

Tea Cookies Flavored with Cardamom

Pita Chips

Chapter 8: Smoothie Recipes

Breakfast Smoothie Recipe Summary

Turmeric Smoothie with Carrot and Ginger

Blueberry Energy Boosting Smoothie

Banana, Avocado, Chia Seeds, and Chocolate Smoothie

Chocolate Turmeric Smoothie with Papaya and Avocado

Raspberry Peach Smoothie

Beets and Berry Power Smoothie

Chai and Pumpkin Smoothie

Conclusion

Introduction

Dietary Approaches to Stop Hypertension, or DASH, is a diet that is promoted by the United States National Heart, Lung, and Blood Institute (NHLBI).  It was introduced by the United States Institutes of Health as a better way to take control of hypertension. 

It is endorsed by many medical institutes such as the American Heart Association, and if followed correctly, it has been proven to lower blood pressure in 14 days. Living with high blood pressure is a serious condition that demands constant attention.

High blood pressure can cause more than just heart disease, it can actually do a lot of harm to a person's body. But with some simple lifestyle changes and habits adjustments, it can be better controlled. Diets, like the DASH diet, can actually be very beneficial to a person's all-around well-being and self-esteem.

This book will introduce you to a new lifestyle to get your blood pressure under control, lose some pounds, and make you feel great. Please feel free to let us know how you enjoyed this book and the recipes we have chosen to share with you to get you started

.

Chapter 1: High Blood Pressure and Hypertension

People usually assume that high blood pressure and hypertension are the same things. Although they are similar they are not the same thing. Medically, high blood pressure is a symptom of hypertension. Hypertension is a condition that affects the heart and is often classed as chronic.

Hypertension is classified as either:

●  essential or primary — when hypertension