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DASH is an abbreviation for Dietary Approaches to Stop Hypertension. It is recommended as a remedy for those suffering from hypertension and a preventive measure for those with normal blood pressure.

DASH recommends a dietary lifestyle change as opposed to quick fixes. You are encouraged to eat a wide range of nutrient-dense foods mainly fruits, low-fat dairy products, lean meats, vegetables, and whole grains. Another essential component of the diet is reduced sodium intake.

DASH diet dates back to the early 1990s when concern was raised about the prevalence of lifestyle diseases, among them hypertension. In 1992, under the funding of the National Institute of Health (NIH), several research projects were initiated to determine if dietary changes could be effective in treating hypertension.

The participants were provided with a meal plan and advised not to include any other lifestyle modification so that all the changes could be attributed directly to the dietary interventions.

The results were encouraging. A decrease of about 6 to 11 mm Hg was reported in systolic blood pressure in a span of a few weeks. In addition, the lower levels of sodium in the diet dropped, the lower the blood pressure dropped. In addition to reducing hypertension, the cholesterol levels were reduced as well.

After several subsequent studies and experiments with positive results, the DASH diet became and still is highly recommended as a long-term remedy for hypertension.

This book covers the following topics:

• What is the dash diet
• Benefits of dash diet
• Breakfast recipes
• Snack, sides & small plates
• Salad & soup
• Vegetarian recipes
• Fish & shellfish recipes
• Poultry & meat
• Side dish recipes
• Sweet, dessert, sauces & staples
• 30 days meal plan

...And much more

The DASH diet allows a variety of foods rich in nutrients such as calcium, potassium, and magnesium. The food groups involved include legumes, nuts, lean meats, low-fat dairy products, whole grains, fruits, vegetables, and some fats. These ingredients are low in cholesterol and saturated fats, limiting the daily calorie intake to a healthy 2,000 on average.

The health benefits of the DASH

• Lowers hypertension: The main goal of the DASH diet is to prevent hypertension. The diet lowers the amount of sodium you consume via various foods and lowers hypertension.
• Prevent cancer: The diet is rich with antioxidant-rich foods, which can help to prevent cancer.
• Fighting osteoporosis: The DASH diet is full of proteins, calcium, and potassium, which can fight against the onset of osteoporosis.
• Help with weight loss: The healthy DASH diet prevents weight gain. The diet is rich in fibers and low in fat, so it helps lose weight, especially if you exercise daily.
• Improve heart health: Heart health often degrades because of the consumption of fat-rich diet. The DASH diet lowers fat consumption and improves heart health.
• Prevents diabetes: The diet forbids eating empty carbs, which cause insulin resistance and diabetes.
• Helping kidney function: The DASH diet improves kidney function.

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