DASH Diet: Lower Your Blood Pressure, Lose Weight, and Get Healthy!

By Samuel Lawson

The DASH diet is one of the healthiest diet you can follow, rich in vegetables, fruits and whole grains. It also emphasizes on the control of foods that are high in sodium, saturated fat and sugars. DASH is short for dietary approaches to stop hypertension, and was originally designed to treat or prevent high blood pressure.

 

In the first part of this book, you will be introduced to the DASH diet, what it is, and how it can benefit you. The second part contains DASH diet recipes, and a 28-day meal plan that you can follow.

• Language: English
• Publisher: Eloise Jenning
• Release date: May 29, 2022
• ISBN: 9798201878016

Book preview

DASH Diet

Lower Your Blood Pressure, Lose Weight, and Get Healthy!

Eloise Jenning

© Copyright 2022 - 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. This book 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, and reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaging 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, which are incurred as a result of the use of information contained within this document, including, but not limited to, — errors, omissions, or inaccuracies.

Table of Contents

Introduction

PART I: ALL ABOUT THE DASH DIET

Chapter 1: What Is the DASH Diet?

Why It Was Created

Things to Remember before Getting Started

Chapter 2: The Benefits of a DASH Diet

Lowered Blood Pressure

Lowered Heart and Cardiovascular Disease Risk

Weight Loss

Decreased Chances for Diabetes

Lowered Cancer Risk

Chapter 3: What You Can Eat on a DASH Diet

Nuts, Lentils, and Seeds

Oils

Grains

Vegetables

Fruits

Dairy

Meat

Chapter 4: Reducing Sodium Intake

Stop Salting Your Food

Always Check Labels and Choose Fresh over Packaged

PART II: MEAL PLANS

Chapter 5: Week 1

Breakfast

Energizing Green Frittata

Lunch

Comforting Tomato Soup

Dinner

Asian Pork Tenderloin

Snack

Rich and Smooth Hummus

Meal Plan Idea for the Week

Chapter 6: Week 2

Breakfast

Orange Breakfast Smoothie

Lunch

Balsamic Chicken

Dinner

Mango Salsa Tacos

Snack

Lime Shrimp

Meal Plan Idea for the Week

Chapter 7: Week 3

Breakfast

Power Breakfast Bars

Lunch

Orange Carrot Cleansing Soup

Dinner

Hearty Lasagna

Snack

Easy Tomato Bruschetta

Meal Plan Idea for the Week

Chapter 8: Week 4

Breakfast

DASH-Approved Pancakes

Lunch

Creamy Ranch Dressing

Dinner

Beef Stew

Snack

Grilled Pineapple

Meal Plan Idea for the Week

Chapter 9: Bonus DASH Recipes

Spiced Cinnamon Apple Muffins

Asian Infusion Salmon

Cheesy Chicken Quesadilla

Fried Rice

Creamy Mashed Cauliflower

Chapter 10: Bonus DASH Diet Tips

Portion Control

Never Crash Diet

Cheating

Cooking for Others

Conclusion

References

6 Free Books on Health and Weight Loss

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The Power of Juices

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TLC Diet Secrets

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Healthy Habits

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Easy Weight Loss

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A Guide to Optimal Nutrition

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Introduction

The purpose of this book is to help you get introduced to a popular diet that you might have heard of in the past. Even if you are completely oblivious to what the DASH diet is, we are here to explain everything that you will need to understand to have this diet working for you in the end. There is a reason that it has been around for so long, and you will start to see that it isn’t going away anytime soon.

This book comprises of two parts. Most books only include one or the other when it comes to what information they might contain that can be useful to your life. They sometimes have the information needed but leave you without a way to really understand how to get started. Alternatively, they might provide you with a ton of recipes with you not fully understanding what the diet is or why it works. If you want this diet to stick, then fully understanding the point, as well as how to cook foods that fall into this category, is going to be the most beneficial in ensuring that you don’t fall off track.

The first part will cover the theoretical parts of the DASH diet. We are going to discuss where it came from, who came up with this diet, why it works, and everything else that you will need to get started. The better you can see how something operates, the easier it will be for you to find the parts that work best for you and the parts that you might want to change to be more specific to your needs. We are all different, and our bodies vary, so we need to find ways to come up with diets that will specifically cater to our personal needs.

The second part of this book will be a 28-day meal plan. This will include breakfast, lunch, and dinner recipes, as well as tasty snacks. All are DASH-approved by medical professionals. Once you have really seen how DASH foods are made, we will apply that information to a customized meal plan that can fit into your life. After you’ve completed the reading, you’ll be able to go back and see all the ways that you can change these meal plans to cater to your lifestyle.

These meal plans might include takeout foods as well. We never include takeout more than once a week. This is included because it is hard to go long without picking up food from somewhere else. It might be challenging to make 21 meals a week, especially for you. Of course, you can avoid foods from restaurants as much as possible, but we wanted to give readers a real sense of the things they can eat. These takeout restaurants shouldn’t be places with a drive-thru but instead places that offer fun and healthy options. This will keep your diet interesting while also inspiring you through the use of foods that you might not have thought to make on your own.

The DASH diet is unlike any other diet that you’ve seen on the market before. It is not about following exact recipes from a day-to-day basis or including a strange substance or pill every morning. It is inclusive of real food for real people.

Other diets that you’ve tried in the past might not have worked, and it wasn’t your fault! We often get tricked into trying out new diets that aren’t really beneficial to our overall health. You might have been mystified by the things celebrities do, or you might have been pulled in by a shocking title of an article about rapid weight loss. The secret to weight loss is to eat foods that work with your body. You have everything it takes to lose weight. You simply need to aid in those processes by providing your body with the right blend of minerals and nutrients.

This isn’t about trying something for three days to lose a bunch of water weight. Instead, we are going to focus on helping you to lose weight consistently throughout your life and build your body’s most important organs to keep your longevity high.

The book is going to help guide you, not tell you exactly what to do. Other meal plans can seem so intimidating because they are so specific. Not only that, but they might have rather complex recipes that beginners can’t always follow. This book is friendly to all dieters at any level. It is simply for those