The Dash Diet Made Easy: A Beginner's Guide to Improving Overall Health, Weight Loss, and Preventing High Blood Pressure, Cancer, Diabetes and Heart Conditions
By Faren Garcia
()
About this ebook
The DASH diet stands for Dietary Approaches to Stop Hypertension. It is a lifelong approach to healthy eating which aims at treating or preventing high blood pressure and hypertension. The diet encourages you to reduce the intake of sodium in your diet and to eat a variety of food items rich in nutrients that lower blood pressure, like potassium, calcium, and magnesium.
In this book, we will study the DASH diet in detail. We will read why you may be able to reduce your blood pressure when you follow this diet, sometimes in the span of only two weeks. We will understand the health benefits of the diet, why it will contribute to an overall wholesome lifestyle, and talk about sample meal plans to get you started. As we move along, I will give you some tips and tricks to start your journey and to hold on to it without getting bored or frustrated. I hope this book is the beginning of a new life for you, a life in which you have full control over your health and happiness.
Read more from Faren Garcia
The Alkaline Diet Made Easy: A Beginner's Guide to Dr. Sebi's Approved Herbs and Eating a Plant-Based Diet to Lose Weight, Fight Inflammation, Repair the Immune System and Fight Chronic Diseases Rating: 5 out of 5 stars5/5
Related to The Dash Diet Made Easy
Related ebooks
The Low-GI Slow Cooker: Delicious and Easy Dishes Made Healthy with the Glycemic Index Rating: 0 out of 5 stars0 ratingsHealthy Cookbooks: Nutrition for Your Blood Type and DASH Diet Rating: 3 out of 5 stars3/5What to Expect When You Have Diabetes: 170 Tips for Living Well with Diabetes (Revised & Updated) Rating: 5 out of 5 stars5/5Weight Watchers Diabetes Diet And Cookbook For Seniors Rating: 0 out of 5 stars0 ratingsThe Everything Guide to Managing and Reversing Pre-Diabetes: Your complete plan for preventing the onset of Diabetes Rating: 0 out of 5 stars0 ratingsThe Best Life Guide to Managing Diabetes and Pre-Diabetes Rating: 4 out of 5 stars4/5Dash Diet For Beginners - Lower Your Blood Pressure For Healthy Weight Loss Rating: 0 out of 5 stars0 ratingsDash Diet A Complete Beginner’s Guide Rating: 0 out of 5 stars0 ratingsEva Pohler's Low-Carb Diet Hacks: Keto Dieting Made Easy Rating: 0 out of 5 stars0 ratingsPainless Sugar Detox Recipes for Lazy People: 50 Simple Sugar Detox Recipes Even Your Lazy Ass Can Make Rating: 0 out of 5 stars0 ratingsBeating Ulcerative Colitis Rating: 3 out of 5 stars3/5Low Carb Dump Meals: Easy, Delicious and Healthy Dump Dinner Recipes for Busy People Rating: 0 out of 5 stars0 ratingsThe Perfect IBS Diet Cookbook:The Complete Nutrition Guide To Soothing The Symptoms Of IBS With Delectable And Nourishing Recipes Rating: 0 out of 5 stars0 ratingsLow Glycemic Index Diet Cookbook: Essential and Healthy Low GI Recipes to Lose Weight, Boost Energy and Manage Diabetes Rating: 0 out of 5 stars0 ratingsThe Wellness Remodel: A Guide to Rebooting How You Eat, Move, and Feed Your Soul Rating: 0 out of 5 stars0 ratingsKeto Diet Meal Plan & Cookbook: 7 Days of Keto Diet Recipes for Health & Weight Loss Rating: 0 out of 5 stars0 ratingsLow-Carb Diet For Dummies Rating: 3 out of 5 stars3/5Fat To Fit at 40: My Daily Journal Journey Rating: 0 out of 5 stars0 ratingsSugar Detox for Beginners: How To Stop Sugar Addiction In 10 Day Or Less Rating: 0 out of 5 stars0 ratingsThe Hot Flush Freedom Challenge: 10 days to cool down, calm down and break through the brain fog of menopause Rating: 0 out of 5 stars0 ratingsThe Flexitarian Cookbook Rating: 0 out of 5 stars0 ratingsThe Mind-Body Diabetes Revolution: A Proven New Program for Better Blood Sugar Control Rating: 3 out of 5 stars3/5Weight Watchers Start Living, Start Losing: Inspirational Stories That Will Motivate You Now Rating: 4 out of 5 stars4/5
Diet & Nutrition For You
The Diet Myth: Why the Secret to Health and Weight Loss is Already in Your Gut Rating: 4 out of 5 stars4/5Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body Rating: 4 out of 5 stars4/5Gut: The Inside Story of Our Body's Most Underrated Organ (Revised Edition) Rating: 4 out of 5 stars4/5Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body Rating: 5 out of 5 stars5/5Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar Rating: 5 out of 5 stars5/5Intuitive Eating, 4th Edition: A Revolutionary Anti-Diet Approach Rating: 4 out of 5 stars4/5Muscle for Life: Get Lean, Strong, and Healthy at Any Age! Rating: 4 out of 5 stars4/5How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss Rating: 4 out of 5 stars4/5The Noom Mindset: Learn the Science, Lose the Weight Rating: 0 out of 5 stars0 ratingsDeep Nutrition: Why Your Genes Need Traditional Food Rating: 4 out of 5 stars4/5Mediterranean Diet Meal Prep Cookbook: Easy And Healthy Recipes You Can Meal Prep For The Week Rating: 5 out of 5 stars5/5The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet Rating: 5 out of 5 stars5/5The DIRTY, LAZY, KETO Cookbook: Bend the Rules to Lose the Weight! Rating: 4 out of 5 stars4/5Carnivore Cure: The Ultimate Elimination Diet to Attain Optimal Health and Heal Your Body Rating: 5 out of 5 stars5/5Delay, Don't Deny Rating: 5 out of 5 stars5/5The Blue Zones Solution: Eating and Living Like the World's Healthiest People Rating: 5 out of 5 stars5/5Healthy as F*ck: The Habits You Need to Get Lean, Stay Healthy, and Kick Ass at Life Rating: 4 out of 5 stars4/5The Complete Medicinal Herbal: A Practical Guide to the Healing Properties of Herbs Rating: 4 out of 5 stars4/5
Reviews for The Dash Diet Made Easy
0 ratings0 reviews
Book preview
The Dash Diet Made Easy - Faren Garcia
Book Description
Hypertension is a growing public health concern worldwide. It is a chronic, persistent, and typically asymptomatic disease. Recent data shows that only 37% of the American population comprising hypertensives currently have their blood pressure under control (Elliot, 2007). Those who are identified as hypertensive often receive inadequate care and do not adhere to therapy, therefore being subject to uncontrolled blood pressure, which can lead to other chronic illnesses, like cardiovascular abnormalities, diabetes, and strokes.
Hypertension is often referred to as a silent killer. This is because it does not typically exhibit any symptoms until it has caused severe damage to the heart and arteries. When blood uses excessive force to push through the cardiovascular system, it can damage the walls of the arteries and the muscles of the heart. Damage to the arteries which supply the heart muscles with blood can eventually lead to heart attacks. Similarly, damage to arteries that supply the brain and kidneys with blood can lead to strokes and kidney disease, respectively.
One of the key ways to prevent the onset of hypertension and high blood pressure is to implement lifestyle changes. A lot of us fail to realize that obesity and consequent problems like hypertensive disorders do not stem from the amount we eat alone. There are other factors at play, including the composition of the food we eat, our genetics, our body types, and our metabolic capacities.
The DASH diet stands for Dietary Approaches to Stop Hypertension. It is a lifelong approach to healthy eating which aims at treating or preventing high blood pressure and hypertension. The diet encourages you to reduce the intake of sodium in your diet and to eat a variety of food items rich in nutrients that lower blood pressure, like potassium, calcium, and magnesium.
In this book, we will study the DASH diet in detail. We will read why you may be able to reduce your blood pressure when you follow this diet, sometimes in the span of only two weeks. We will understand the health benefits of the diet, why it will contribute to an overall wholesome lifestyle, and talk about sample meal plans to get you started. As we move along, I will give you some tips and tricks to start your journey and to hold on to it without getting bored or frustrated. I hope this book is the beginning of a new life for you, a life in which you have full control over your health and happiness.
The Dash Diet Made Easy
A Beginner’s Guide to Improving Overall Health, Weight Loss, and Preventing High Blood Pressure, Cancer, Diabetes, and Heart Conditions
Faren Garcia
© Copyright 2021 - 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
Book Description
Table of Contents
Introduction: Ashley Dashes to Success!
Before We Begin: Understanding Blood Pressure
Chapter 1: What Is the DASH Diet?
A Dangerous Affair: Salt
DASH to Prevent Hypertension!
Grains: 6–8 Servings per Day
Vegetables: 4–5 Servings per Day
Fruit: 4–5 Servings per Day
Dairy: 2–3 Servings per Day
Lean Meat, Poultry, and Fish: 6 One-Ounce Servings or Fewer per Day
Nuts, Seeds and Legumes: 4–5 Servings per Week
Fat and Oils: 2–3 Servings per Day
Sweets: 5 or Fewer Servings per Week
Alcohol and Caffeine on a DASH Diet
Should You Exercise?
Chapter 2: Benefits of the DASH Diet
The DASH Diet: Blood Pressure and Hypertension
The DASH Diet and Diabetes
DASH and Cardiovascular Health
DASH and Cancer Prevention
DASH Diet and Weight Loss
Chapter 3: Seven-Day Meal Plan
Day One
Breakfast: Chickpea Pancakes with Yogurt Dressing
Lunch: Chicken and Cauliflower Rice
Dinner: Barley Risotto
Dessert: Frozen Berries and Yogurt Mousse
Snack Options for Day One
Day Two
Breakfast: Overnight Oats and Apples with a Twist
Lunch: Vegetable Minestrone
Dinner: Baked Tuna with Ginger Quinoa
Dessert: Lemon and Passionfruit Pudding
Snack Options For Day Two
Day Three
Breakfast: Pop of Color Frittata
Lunch: Sweet Potato Lentil Bowl
Dinner: Tandoori Trout
Dessert: Chocolate Almond Cups
Snack Options for Day Three
Day Four
Breakfast: Turkey Cranberry Hash
Lunch: Quail in Fresh-Fig and Walnut Sauce
Dinner: Simple Salad
Dessert: Yogurt and Fruit Smoothie
Snack Options for Day Four
Day Five
Breakfast: Shakshuka
Lunch: Polenta with Ratatouille
Dinner: Five-Spice Chicken
Dessert: Rhubarb Cobbler
Snack Options for Day Five
Day Six
Breakfast: Egg Muffins with Sun-Dried Tomatoes
Lunch: Spring-Mushroom Galette
Dinner: Salmon Pan-Sheet Dinner
Dessert: Yogurt and Olive Oil Pistachio Cake
Snack Options for Day Six
Day Seven
Breakfast: Whole-Wheat Breakfast Wraps
Lunch: Lasagna Stuffed Zucchini Boats
Dinner: Walnut Lentil Bolognese
Dessert: Zucchini Bread Muffins
Snack Options for Day Seven
Chapter 4: Before We Get You Started
Tips and Tricks
Frequently Asked Questions
Chapter 5: Success Stories
Ingrid and the Wolves
Annie’s Run with DASH
Conclusion: Saying Goodbye
References
Introduction: Ashley Dashes to Success!
Ashley was a 9–5 corporate hustler when she decided her lifestyle needed a spin. On December 10, 2019, her weight had reached 210 pounds, which put her well within the risk of morbid obesity and all the associated health concerns. She heard of the DASH (Dietary Approaches to Stop Hypertension) from a friend who had known remarkable success through the plan. She became interested particularly because her family had a history of hypertension, high blood pressure, and diabetes. At this point, Ashley was pre-diabetic and had high blood pressure. Her doctors were recommending insulin injections, which she was not looking forward to.
With the consultation of her doctors, Ashley decided to try lifestyle changes through the DASH diet for 6 months. If it didn’t work, she’d take the injections. She entered the plan with a positive attitude, knowing that she had nothing to lose and everything to gain. She began her program in January 2020. On the program, she exercised for 50–60 minutes, three days a week. On other days, she took up power-walking and going cycling with her partner. Ashley maintains that it took effort from her side. She says, "I think the most important thing the DASH diet taught me was to rely on myself, rather than pills and fad programs for change. It was tough, but it made me realize how tough I am too."
Ashley had always been fond of fruits and vegetables, so incorporating them into her diet was not difficult. However, she did have trouble leaving junk food behind. The DASH diet focuses on low sodium consumption. If there is anything junk food is notorious for, it is the excessive amounts of salt it contains. So, Ashley had to lay off the chips and dip, the fried chicken, and the pizza. She took the program as a way to detox and slowly came to realize that her body functioned much better when she wasn’t constantly stuffing herself with sodium-laden processed food.
Ashley remembered to be gentle with herself and allow occasional cheat days. What was important was not being led astray by them and returning to her program the next day. With time, the diet became her everyday life, which she supplemented with an ice cream here and a bar of chocolate there. She found that she was also able to enjoy her food when she began eating mindfully. When she looked back at her past, it felt as if it was a haze of eating for the sake of relieving stress or boredom. She had never appreciated food.
Her hard work paid off. Five months into the diet and exercise plan, she lost 48 pounds. She was no longer pre-diabetic, and her