Dash Diet 2021: Dash Diet for Beginners Book with 21 Day Meal Plan: Low Sodium Cookbook

73 Pages·2021·3.17 MB·English

by  AMZ Publishing

Dash
Diet 2021
Dash Diet for Beginners Book with
21 Day Meal Plan: Low Sodium
Cookbook with Quick and Easy Low
Sodium Recipes to Lower Your
Blood Pressure
AMZ Publishing
Table of Contents
1. Introduction
2. DASH Diet
3. What is the DASH diet?
4. Benefits of the DASH diet
5. 21-Day Meal Plan
6. Green Morning Smoothie
7. Breakfast Pumpkin Smoothie
8. Warm Cinnamon Quinoa
9. Coconut-Blueberry-Coffee Breakfast Cake Bars
10. Apple Slice Sandwich

11. Oatmeal and Banana Muffins

12. Mushroom and Spinach Quiche

13. Mexican Breakfast Egg Scramble

14. Breakfast Oatmeal Pancakes Topped with Maple

Fruit
15. Roasted Sweet Potato and Kale Hash

16. Egg and Spinach Scramble Topped with Raspberries

17. Morning Yogurt and Fruit Smoothie

18. Muesli Topped with Raspberries

19. Green Pineapple Smoothie

20. Easy-Peasy Oats

21. Blackened Shrimp and Avocado Tacos

22. Quinoa, Veggie, and Chicken Bowl

23. Pasta and Broccoli Salad

24. Chickpeas with Eggs and Peppers

25. Black Bean Salad

26. Quinoa and Chipotle Chicken Burrito Bowl
27. Greek Mezze Meatball Bowls

28. Mushroom and Zucchini Sauté

29. Orzo Salad with Mediterranean Chicken

30. White Bean, Cucumber, and Tomato Salad

31. Curried Peanut and Sweet Potato Soup

32. Roasted Pepper and Tuna Pasta

33. Brussels Sprouts and Shredded Chicken

34. Creamy Chicken Salad With Pesto and Greens

35. Sweet Potato (stuffed) Served with Hummus

Dressing
36. Chicken Cutlets Topped with Creamy Sun-Dried

Sauce
37. Lemon Potatoes and Chicken with Kale

38. Chicken and Mushrooms in Creamy Sauce

39. Roasted Chicken Fajitas

40. Coconut Chickpea Creamy Curry

41. Chicken-Asparagus Bake

42. Garlic Roasted Brussels Sprouts and Salmon

43. Creamy Mushroom Linguine

44. Stuffed Peppers

45. White Beans Served with Eggs, Fennel, and Pancetta

46. Spaghetti with Ricotta and Broccoli

47. Conclusion
Introduction
The focus of this cookbook is to provide DASH diet recipes that are easy
to understand and that can be prepared easily and quickly. The last decade
has witnessed an exponential increase in the number of people opting to go
for the DASH diet method. The Dietary Approaches to Stop Hypertension
(also known as DASH) diet is becoming a household name because more
people are realizing the potential of this diet to control hypertension and
high blood sugar. The DASH diet typically includes foods that are rich in
potassium, calcium, and magnesium and that are low in sodium. The diet
also asks the person to stay away from carbonated drinks, processed
carbohydrates, and sugar.
Given the present lifestyle, it is not uncommon to get exhausted and fall
for an unhealthy diet. This has led to the rise in young adults contracting
diabetes and blood sugar ailments. Heart-related problems that were earlier
seen in older people now have found a new host among people in their
early thirties. This has greatly increased the need to find avenues to go
back to healthy living. Thus, a lot of people are now planning to use the
DASH diet as one of the methods to curtail such ailments. This cookbook
is the best supplement you will find to counter rising blood sugar and
hypertension.
The cookbook is a result of extensive research that helped us zero in on
recipes that are easy to make and use ingredients commonly found in the
kitchen.
The book aims to not only advise the expert but also help a beginner
follow the recipes, which are written in a simple and self-explanatory
method. The book provides a vast menu spread over 21 days. This includes
recipes for breakfast, lunch, and dinner, helping you manage the entire
month.
The 21-day meal plan in the book was well-thought-out and created
considering the busy lifestyles of people. The meals also align with the
daily nutritional requirements of the body and ensure that the person does
not miss any essential supplements. The meal plan helps you track your
growth and manage meals. If you have someone to cook for you, all they
need to do is follow the meal plan and avoid the hassle of calculating
calorie intake.
People who cannot indulge in daily cooking activities can simply prepare
extra food and let it sit in the refrigerator. This will not only save you time
but also prevent you from digressing from the meal plan. Moreover, the
reader can plan and store food as per their convenience.
Great effort has been put into listing recipes that will not only help you
manage the calorie count but also not compromise on the taste of the food.
Often, people planning to control blood sugar focus on food that is plain
and tasteless. While a few can keep themselves on such a routine, most of
us simply give up in the absence of taste. The recipes in the book aim to
boost your health while allowing you to enjoy different foods.
The DASH diet recipes in the book will help you control your blood sugar
and let you enjoy the entire process, probably for the first time.
DASH Diet
With more people suffering from conditions related to high blood pressure,
the DASH diet offers a unique solution that is both scientifically- and
results-proven. The last decade has seen a major rise in cases related to
high blood pressure with over a billion people worldwide dealing with
conditions pertaining to blood pressure levels. This constant rise has made
the DASH diet one of the most effective ways to deal with this situation.
What is the DASH diet?
Endorsed by the United States National Heart, Lung, and Blood Institute,
the DASH (Dietary Approaches to Stop Hypertension) diet studies the
nutrient composition of food items to prepare unique dietary strategies that
help to reduce high blood pressure. The diet is a result of the engineering
done by bio-scientists and lawmakers to find the components that must be
eliminated from one's diet to control the rise of blood pressure.
The DASH diet came about because the number of people complaining of
high blood pressure almost doubled in the last two decades. This led
medical experts, along with the United States Department of Health and
Human Services, to find ways to deal with hypertension and eliminate the
various risks that are associated with high blood pressure. After a careful
study, the researchers found that people who prefer to consume more
vegetables or who followed a plant-based diet showed fewer signs and
cases of rising blood pressure. This, therefore, became the foundation of
the DASH diet.
In the DASH diet, the person focuses on consuming foods that are non-
processed and more organic. Whole grains, fruits, vegetables, and lean
meats form the essential components of this diet technique. In extreme
cases, the person showing major signs of heart-related ailments due to high
blood pressure is also advised to go vegan for some time to lower issues
related to hypertension.
The diet also follows a strict method of using salt. Because too much salt
and oil significantly raise the blood pressure in the human body, the
dietary guidelines of the DASH diet significantly reduce the intake of salt.
The recipes in the DASH diet are a wholesome mix of green vegetables,
natural fruits, low-fat dairy foods, and lean protein such as chicken, fish,
and a lot of beans. Besides limiting the intake of salt, the rule of thumb is
to minimize food items rich in red meat, processed sugars, and composite
fat. As per the standard practice, anyone following the DASH diet is
advised to not consume more than 1 teaspoon (2,300 mg) of sodium in a
day.
The diet is safe to follow and is also accredited by the United States
Department of Agriculture (USDA). The US Dietary Guidelines also
included the DASH diet as one of three healthy diets recommended in
2015-2020.
Benefits of the DASH diet
The benefits of the DASH diet go beyond reducing hypertension and heart
ailments.
Controlling blood pressure: The force exerted on our blood vessels and
organs when the blood passes through them is a measure of blood pressure
in the human body. When the blood pressure increases beyond a certain
level, it can lead to various bodily malfunctions, including heart failure.
Blood pressure is counted in two numbers: systolic pressure (pressure
exerted in the blood vessels when the heart beats) and diastolic pressure
(pressure exerted in the blood vessels when the heart is at rest). The
normal blood systolic pressure in adults is below 120 mmHg, while the
diastolic pressure is typically below 80 mmHg. Anyone over these limits is
said to be suffering from high blood pressure.
The restriction of sodium intake and reliance on vegetables, healthy fat,
lean meat, and fruits in the DASH diet greatly controls blood pressure. In
fact, the lower one’s salt intake, the lower one’s blood pressure. Effective
use of the DASH diet can control the systolic blood pressure by an average
change of 12 mmHg and can control the diastolic blood pressure by 5
mmHg.
The DASH diet is not reserved for people suffering from hypertension; it
can also work well for people with normal blood pressure. The trick is to
consume normal amounts of salt along with the dietary recommendations
given in the DASH diet.
Weight loss: People with high blood pressure are advised to maintain their
weight, as extra weight may translate into health complications. Obesity
along with high blood pressure can lead to heart and organ failure. With
the help of the DASH diet, one can lower their blood pressure while also
lowering their weight. The credit for this goes to the healthy foods
recommended in the DASH diet. The person is advised to cut down on
their daily calorie count to lose weight.
Further, the DASH diet has shown signs of other health benefits:
Fights cancer risk: People on the DASH diet have a lower risk of
colorectal and breast cancers.
Checks metabolic syndrome: The diet reduces the risk of metabolic
syndrome.
Controls diabetes: The diet is very beneficial for people with type 2
diabetes.
Heart diseases: The diet reduces the risk of heart disease and stroke.