Dash Diet for Blood Pressure: Quick and Easy Recipes and Meal Plans to Naturally Lower Blood Pressure and Reduce Hypertension: Fit and Healthy, #3

By Dana Dittman

Simple And Effective Recipes to Help You Naturally Bring Down Your Blood Pressure

 

High blood pressure is a serious health condition that can lead to heart attack, stroke, and other life-threatening problems. Millions of people are living with high blood pressure and don't even know it. The good news is that there are steps you can take to lower your blood pressure and reduce your risk of hypertension.

 

Luckily, there's a natural way to lower your blood pressure.

 

The Dash Diet for Blood Pressure is the solution you've been looking for.

 

The Dash Diet is not only an effective way to reduce blood pressure, but it's also a healthy way to eat. You'll enjoy delicious recipes and meal plans that are quick and easy to prepare – so you can stick with the diet long-term.

 

This guide provides quick and easy recipes as well as meal plans that will help you reduce your blood pressure. You'll also learn about the benefits of the DASH diet, including weight loss, reduced inflammation, and improved cardiovascular health.

 

The best part is that the Dash Diet is easy to follow. You don't have to count calories or weigh your food – all you need to do is focus on eating healthy, whole foods.

 

Discover:

 

• Quick, easy, and affordable recipes with ingredients that you already have in your pantry!
• A meal plan to make sticking to your diet easier than ever so you can stick to your busy lifestyle.
• A healthier and happier life with lower blood pressure! Never worry about hypertension ever again.
• With our delicious recipes and meal plans, you'll never get bored!
• And so much more!

 

Grab this book and get started today!

• Language: English
• Publisher: Dana Dittman
• Release date: Nov 22, 2023
• ISBN: 9798223854470

Book preview

Dash Diet for Blood Pressure

Quick and Easy Recipes and Meal Plans to Naturally Lower Blood Pressure and Reduce Hypertension

Dana Dittman

© 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. 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: Healthy Dinner Ideas

Chickpea and Quinoa Grain Bowl

Skillet Steak and Mushroom Sauce

Veggie and Hummus Sandwich

Cheeseburger-Stuffed Baked Potatoes

One-Pot Garlicky Shrimp and Spinach

Spicy Chicken and Snow Pea Skillet

Mixed Greens With Lentils and Apple Slices

Stuffed Sweet Potato With Hummus Dressing

Charred Shrimp, Pesto, and Quinoa

Pan-Seared Steak With Crispy Herbs and Escarole

Tomato, Cucumber, and White Bean Salad With Basil Vinaigrette

Grilled Salmon With Vegetables

Seared Scallops With White Bean Ragu and Charred Lemon

Beef and Bean Sloppy Joes

Chinese Ginger Beef Stir-Fry With Baby Bok Choy

Lamb and Eggplant Ragu

Jerk Chicken and Pineapple Slaw

Chapter 2: Planning Your Diet

The DASH Diet

Sodium Intake

Pritikin Plan

Day 1

Day 2

Day 3

Day 4

Day 5

Chapter 3: Other Diet Options

Day 1 of 7

Day 2 of 7

Day 3 of 7

Day 4 of 7

Day 5 of 7

Day 6 of 7

Day 7 of 7

Other Snack Choices

Conclusion

References

Introduction

Is your physical health not in the best shape? When I say this, I don’t just refer to your muscle mass or the type of body build you currently have. I’m referring more to the various internal factors within your body, specifically your blood pressure. This is defined as how much blood is pushing against the walls of blood vessels. It’s the job of your heart to pump your blood inside your blood vessels to transport it across your body. However, there’s always the risk of developing high blood pressure, also known as hypertension. This can make it harder for your heart to properly pump blood throughout your body. If you happen to struggle with high blood pressure, you may end up with harmful health conditions like atherosclerosis, kidney disease, hardened arteries, and strokes—or your heart may end up failing. According to a WebMD article titled Causes of High Blood Pressure (Beckerman, 2021), a normal amount of blood pressure to sustain is 120 over 80. Here are some other blood pressure ranges to consider: 120–129 over 80 is elevated blood pressure; 130–139 over 80–89 is Stage 1 high blood pressure; 140 and higher over 90 and higher is Stage 2 high blood pressure; and anything higher than 180 over anything higher than 120 is a hypertension crisis, which requires a trip to a doctor.

One article for Healthline (2019) clarifies that the first number of these combinations represents your systolic blood pressure, while the second represents your diastolic blood pressure. Your systolic blood pressure measures the force of your blood flowing against artery walls while the ventricles of your heart push blood throughout your whole body. Meanwhile, your diastolic blood pressure measures the force of your blood while your heart relaxes and its ventricles refill with blood. It’s very important to have both high and low blood pressure monitored and managed, though the former is much more common. Nearly half of all adults in the United States have high blood pressure, as stated by the American College of Cardiology (McDermott, 2019).

One risk factor that contributes to high blood pressure is gender. It was diagnosed by the American Heart Association that men have a higher risk of increased blood pressure than women until they become 64 years old. However, women are at higher risk