Everand Logo

Welcome to Everand!

  • Discover millions of ebooks, audiobooks, and so much more with a free trial

    Only $11.99/month after trial. Cancel anytime.

    Dash Diet Cookbook: Easy and Healthy Dash Diet Recipes to Lower Your Blood Pressure. 7-Day Meal Plan and 7 Simple Rules for Weight Loss
    Dash Diet Cookbook: Easy and Healthy Dash Diet Recipes to Lower Your Blood Pressure. 7-Day Meal Plan and 7 Simple Rules for Weight Loss
    Dash Diet Cookbook: Easy and Healthy Dash Diet Recipes to Lower Your Blood Pressure. 7-Day Meal Plan and 7 Simple Rules for Weight Loss
    Ebook162 pages1 hour

    Dash Diet Cookbook: Easy and Healthy Dash Diet Recipes to Lower Your Blood Pressure. 7-Day Meal Plan and 7 Simple Rules for Weight Loss

    By Brad Clark

    ()

    Read preview

    About this ebook

    Take the guesswork out of controlling your weight, boosting your metabolism, prevent diabetes, lower blood pressure and discover how to unleash the full power of the DASH diet to transform your life!

    Do you want to discover a powerful, diet-based way to lower your blood pressure and cholesterol without depending on medications? Do you want to get rid of those extra pounds you're carrying around and live a healthy life?

    If you answered yes to any of these questions, then this book might just be what the dietician ordered.

    In case you're wondering what the DASH diet is, DASH stands for Dietary Approaches to Stop Hypertension.

    In Dash Diet Cookbook, Brad Clark gets rid of the fluff and filler and shows you how and why the DASH diet is effective and hands you a toolbox of recipes you can use to start enjoying meals that are tailored to help you live a full life with your health condition.

    Here's a snippet of some of the insights you're going to discover in this cookbook:

    • Everything you need to know about high blood pressure and hypertension
    • Identify surefire signs and symptoms of high blood pressure as well as tips to help you control it
    • All you need to know about the DASH diet to get started on the right foot
    • 7 iron-clad rules for weight loss on the DASH diet to help you get the results you want
    • The simple 7-day DASH diet meal plan that will help you lose weight as quickly and safely as possible
    • Over 40 ridiculously delicious recipes that will blow your mind and are DASH-friendly
    • ...and lots more!

    Whether you're struggling with hypertension and high blood pressure, or you're simply looking for a healthier way to eat without giving up your favorite foods, this guide is filled with tons of cutting-edge research, insights, and recipes that will help you get started on a journey to a healthier, fitter version of yourself.
     

    Scroll to the top of the page and click the "Buy Now" button to take advantage of the DASH lifestyle today!

    LanguageEnglish
    PublisherBrad Clark
    Release dateMay 14, 2020
    ISBN9781393889670
    Dash Diet Cookbook: Easy and Healthy Dash Diet Recipes to Lower Your Blood Pressure. 7-Day Meal Plan and 7 Simple Rules for Weight Loss

    Read more from Brad Clark

    Related to Dash Diet Cookbook

    Related ebooks

    Diet & Nutrition For You

    View More
    View More

    Related podcast episodes

    Related articles

    • Article

      From The EDITOR

      Oct 12, 2022

      I have a guilty pleasure and I feel it is time to unburden myself of its nature. As the editor of a magazine like EatWell, it's hard not to feel that I should be only eating ethically produced, healthy food all of the time. Do you want to know a secr

      2 min read

    • Article

      How To Succeed On Keto

      Oct 2, 2020

      How To Succeed On Keto
      2 min read

    • Article

      Winter Warmers

      Jun 6, 2021

      Winter Warmers
      1 min read

    • Article

      How To Lose The FIRST 5KG

      Jun 18, 2020

      How To Lose The FIRST 5KG
      4 min read

    • Article

      Eat to BEAT DISEASE

      Aug 27, 2020

      Eat to BEAT DISEASE
      1 min read

    • Article

      Lakanto

      Jun 2, 2021

      Lakanto
      2 min read

    • Article

      Bacon Quiche

      Nov 21, 2021

      Bacon Quiche
      1 min read

    • Article

      Intermittent Fasting

      Aug 6, 2019

      Fasting has been practised for millennia, for both spiritual and health reasons. While intermittent fasting (IF) can vary in its execution, it always involves periods of reduced or no food intake at regular intervals. It prompts autophagy, a self-cle

      3 min read

    • Article

      Feel full, EAT LESS!

      Mar 25, 2021

      Feel full, EAT LESS!
      3 min read

    • Article

      Reset Your Metabolism

      Nov 22, 2020

      Reset Your Metabolism
      1 min read

    • Article

      Insulin Isn’t The Only Factor For Burning Fat

      Jan 8, 2018

      A new study identifies leptin, a hormone made by fat cells, as a key mediator in the transition to fat metabolism. To keep the human brain supplied with energy when food was scarce, mammals evolved the ability to switch from burning carbohydrates to

      1 min read

    • Article

      7 Keto Rules To Follow

      Jan 1, 2020

      7 Keto Rules To Follow
      1 min read

    • Article

      LOSE WEIGHT For Life

      Aug 18, 2021

      Dietitian Jaime Rose Chambers says intermittent fasting (IF) is not another fad diet. There’s no calorie counting, no measuring food and no missing out on social occasions. ‘I have been supporting people on weight-loss journeys for 13 years now.

      3 min read

    • Article

      LOW-CARB DIETS & YOUR THYROID

      Nov 26, 2018

      Research has shown that eating very low-carb (such as the ketogenic approach) slows thyroid function – in both children and adults. The findings indicated that the lower in carbs the diet was, the lower the levels of T3 hormone (that’s the active thy

      3 min read

    • Article

      Ultimate Black Bean Burger

      Jan 14, 2022

      Serves 2 A burger with health benefits — what’s not to love? As well as packing in at least 2 of our 5-a-day, these burgers come with a delicious dose of plant-based protein and fibre. The granola helps bind the burger together whilst adding in a sou

      1 min read

    • Article

      The Pressure Is On

      May 21, 2022

      The Pressure Is On
      6 min read

    • Article

      Natural Remedies For High Blood Pressure

      Jan 26, 2020

      Q I recently had a health screening and found out I have high blood pressure. I am a healthy weight, don’t smoke and rarely drink. Can you suggest any proven diet and lifestyle changes to bring it down? A.S., via email A High blood pressure, also

      3 min read

    • Article

      6 Ways To Lower Your BLOOD PRESSURE

      Jun 11, 2020

      6 Ways To Lower Your BLOOD PRESSURE
      3 min read

    • Article

      Take Your Medication

      May 17, 2023

      Take Your Medication
      2 min read

    • Article

      Manage Your Lifestyle

      May 17, 2023

      People with high blood pressure may not feel symptoms. The only way to know is to get your blood pressure checked. Things that increase the risk of having high blood pressure include: older age, genetics, being overweight or obese, not being physical

      1 min read

    Related categories

    Reviews for Dash Diet Cookbook

    0 ratings

    0 ratings0 reviews

    What did you think?

    Tap to rate

    Review must be at least 10 words

      Book preview

      Dash Diet Cookbook - Brad Clark

      Dash Diet Cookbook:

      Easy and Healthy Dash Diet Recipes to Lower Your Blood Pressure. 7-Day Meal Plan and 7 Simple Rules for Weight Loss

      ––––––––

      By

      Brad Clark

      © Copyright 2019 - 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: High Blood Pressure and Hypertension

      What is Blood Pressure?

      Understanding Blood Pressure Readings

      Damages to Your Health Caused by High Blood Pressure

      Angina

      Heart Attack

      Heart Failure

      Kidney Disease

      Loss of Vision

      Peripheral Artery Disease (PAD)

      Stroke

      Controlling High Blood Pressure

      Chapter 2: DASH Toward a Healthy Lifestyle

      What Is the DASH Diet?

      The Way the DASH Diet Works

      7 Simple Rules for Weight Loss

      1. No Rules Rule

      2. Start off Slow

      3. Set Obtainable Goals

      4. Exercise

      5. Don't Punish Yourself for Slip-Ups

      6. Calorie Counting

      7. Don't Buckle to the Peer Pressure

      Meal Planning

      7-Day Meal Plan

      Beverages

      Chapter 3: Breakfast Recipes

      Breakfast Recipe Summary

      Fresh Berry Medley Muesli

      Multigrain Pancakes Loaded with Blueberries

      Sweet Potato Hash Browns

      Spanish Scrambled Eggs

      White Cheddar Cheese, Chives, & Baby Spinach Omelet

      Papaya, Pineapple, and Strawberry Parfait

      Warm Cinnamon Apples, Ginger, and Granola Crunch

      Chapter 4: Lunch Recipes

      Lunch Recipe Summary

      Chicken Rice Bowl

      Healthy Tuna Salad

      Chicken and Salsa Wraps

      Easy Steak Salad with Strawberries and Blue Cheese

      Beef and Fresh Vegetable Soup

      Turkey with Cheese and Apple on Whole Grain

      Cajun Spiced Grilled Fish and Potato Wedges

      Chapter 5: Dinner Recipes

      Dinner Recipe Summary

      Shepherd's Pie

      Whole Wheat Macaroni and White Cheddar

      A Simple Chili

      Toasted Turkey Burger

      Baked Asparagus and Red Pepper Sole

      Dill Sauce Grilled Salmon

      Chicken Soup Loaded with Vegetables

      Chapter 6: Dessert Recipes

      Dessert Recipe Summary

      Pumpkin Pie

      Chocolate Pudding

      Fig Bars

      Yoghurt Berry Burst Popsicles

      Baked Apples Stuffed with Coconut and Apricots in an Orange Zest Juice

      White Chocolate Pie

      Black and Blueberry Yoghurt with Honey Drizzle Cups

      Chapter 7: Snack Recipes

      Snack Recipe Summary

      Fruit Kebabs with Greek-Style Yogurt and Honey Drizzle Dip

      Crunchy Garbanzo Bean Snack

      Hummus with Carrot and Celery Sticks

      Roasted Rosemary Almonds

      Nilla, Pecan, and Pretzel Mix

      Tea Cookies Flavored with Cardamom

      Pita Chips

      Chapter 8: Smoothie Recipes

      Breakfast Smoothie Recipe Summary

      Turmeric Smoothie with Carrot and Ginger

      Blueberry Energy Boosting Smoothie

      Banana, Avocado, Chia Seeds, and Chocolate Smoothie

      Chocolate Turmeric Smoothie with Papaya and Avocado

      Raspberry Peach Smoothie

      Beets and Berry Power Smoothie

      Chai and Pumpkin Smoothie

      Conclusion

      Introduction

      Dietary Approaches to Stop Hypertension, or DASH, is a diet that is promoted by the United States National Heart, Lung, and Blood Institute (NHLBI).  It was introduced by the United States Institutes of Health as a better way to take control of hypertension. 

      It is endorsed by many medical institutes such as the American Heart Association, and if followed correctly, it has been proven to lower blood pressure in 14 days. Living with high blood pressure is a serious condition that demands constant attention.

      High blood pressure can cause more than just heart disease, it can actually do a lot of harm to a person's body. But with some simple lifestyle changes and habits adjustments, it can be better controlled. Diets, like the DASH diet, can actually be very beneficial to a person's all-around well-being and self-esteem.

      This book will introduce you to a new lifestyle to get your blood pressure under control, lose some pounds, and make you feel great. Please feel free to let us know how you enjoyed this book and the recipes we have chosen to share with you to get you started

      .

      Chapter 1: High Blood Pressure and Hypertension

      People usually assume that high blood pressure and hypertension are the same things. Although they are similar they are not the same thing. Medically, high blood pressure is a symptom of hypertension. Hypertension is a condition that affects the heart and is often classed as chronic.

      Hypertension is classified as either:

      ●  essential or primary — when hypertension

      Enjoying the preview?
      Page 1 of 1