DASH DIET Cookbook for Beginners : Healthy Recipes and Sample Menus for the DASH Diet

Reduce high blood pressure with this DASH diet cookbook, full of delicious recipes to help you get healthy, and stay healthy. WELLNESS STARTS WITH A HEALTHY DIET. Originally designed to lower blood pressure, the DASH diet is very effective for weight loss, lowering cholesterol, and managing or preventing diabetes. DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a lifelong approach to healthy eating that's designed to help treat or prevent high blood pressure (hypertension). The DASH diet plan was developed to lower blood pressure without medication in research sponsored by the National Institutes of Health. DASH Diet is balanced and can be followed long term, which is a key reason nutrition experts rank it as U.S. News’ Best Overall Diet, tied with the Mediterranean Diet. The DASH diet emphasizes the right portion sizes, variety of foods, and nutrients. The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium, and magnesium. By following the DASH diet, you may be able to reduce your blood pressure by a few points in just three weeks. Over time, the top number of your blood pressure (systolic blood pressure) could drop by eight to 14 points, which can make a significant difference in your health risks. Because the DASH diet is a healthy way of eating, it offers health benefits besides just lowering blood pressure. While the DASH diet is not a weight-loss program, you may indeed lose unwanted pounds because it can help guide you toward healthier food choices. The DASH diet is also in line with dietary recommendations to prevent osteoporosis, cancer, heart disease, stroke, and diabetes. Remember, healthy eating isn't an all-or-nothing proposition. What's most important is that, on average, you eat healthier foods with plenty of variety — both to keep your diet nutritious and to avoid boredom or extremes. And with the DASH diet, you can have both. DASH diet ranked the best diet for 11th year in a row by US News & World Report. So, don't let hypertension scare you. Along with good medical care, the DASH diet makes lowering your blood pressure achievable - and tasty! By following the straightforward meal plans and trying out our favorite recipes, you'll set yourself on the fast, proven journey to better blood pressure - and be on your way to a healthy and heart-smart future! DASH DIET COOKBOOK FOR BEGINNERS TABLE OF CONTENT DESCRIPTION WHAT EXACTLY IS THE DASH DIET? CAN THE DASH DIET LEAD TO WEIGHT LOSS? FOODS TO EAT AND AVOID DOES IT WORK FOR EVERYONE? 21 DAY MEAL PLAN Breakfast Recipes TURMERIC CHEESY SCRAMBLE PEACHES AND CREAM FRENCH TOAST BLUEBERRY & MINT PARFAITS PANCAKES WITH ORANGE JUICE BELL PEPPERS OMELET MANGO OATMEAL BREAKFAST HASH PECAN AND ORANGE BOWLS PEACHES AND CREAM CHIA-PUDDING WITH FRESH FIG BERRY AVOCADO SMOOTHIE BAKED EGGS AND ARTICHOKES HASH BROWNS AND VEGGIES ROSEMARY ORANGE SMOOTHIE BLUEBERRY MUFFINS TOMATO AND EGGS SALAD DELICIOUS QUINOA & DRIED FRUIT PASSION SMOOTHIE STRAWBERRY YOGURT Lunch Recipes BEEF AND ZUCCHINI PAN FISH TACOS VEGETABLE SANDWICH MUSHROOM SOUP CHERRY TOMATO AND CORN SALAD ZUCCHINI CAKES PORK CHOPS WITH MUSHROOMS TURKEY STEW ZUCCHINI CREAM SOUP SALMON AND SHRIMP BOWLS THYME BEEF AND POTATOES MIX SHRIMP AND ASPARAGUS SALAD CORIANDER SHRIMP SALAD CHICKPEA AND SPINACH CUTLETS CABBAGE AND BEEF MIX ASPARAGUS AND PEPPERS BOWLS BLACK BEAN WRAP WITH HUMMUS CHICKEN, TOMATO, AND SPINACH SALAD CHICKPEAS AND TOMATOES STEW CUCUMBER SALAD Dinner Recipes PASTA WITH BROCCOLI COCONUT PORK CHOPS PORK WITH AVOCADOS CREAMY CHICKEN AND SHRIMP MIX TURKEY WITH BEETS AND RADISH MIX SALMON TERIYAKI CHICKEN AND MUSHROOMS SHRIMP AND PINE NUTS MIX VEGETARIAN RATATOUILLE TUNA SALAD WITH AVOCADO CUMIN LAMB MIX COCONUT CHICKPEA CURRY CAULIFLOWER STEAK WITH SWEET-PEA PUREE PORK AND APPLES MIX PORK WITH PEACHES MIX TUNA AND ORANGE MIX PARMESAN TURKEY CASHEW TURKEY MEDLEY CHICKEN THIGHS AND GRAPES MIX SALMON AND POTATO SALAD Desserts & Snacks POTATO CHIPS MARINATED OLIVES CUCUMBER MINT ALKALINE SMOOTHIE ROASTED WALNUTS KALE DIP KALE AND APPLE SMOOTHIE ZUCCHINI DIP LENTILS SPREAD RAINBOW FRUIT SALAD CAULIFLOWER BARS CITRUS KALE DETOX SMOOTHIE ALMONDS AND SEEDS BOWLS APRICOT AND ALMOND CRISP AMBROSIA WITH TOASTED ALMONDS ALMOND MILLET CHEWS ALMOND APRICOT BISCOTTI CRISPY BAKED APPLE CRANBERRY SQUARES CONCLUSION