Dash Diet E-Book

HERRERA BEATRIZ CASTRO

• Herausgeber: Utente privato
• Kategorie: Ratgeber
• Sprache: Englisch

Veröffentlichungsjahr: 2023

Beschreibung

Imagine embarking on a journey to a healthier life, where your health and well-being are the final destination. Welcome to the DASH Diet, a nutritional journey that promises not only to transform your body, but also to improve your quality of life in a lasting way.
The DASH Diet is much more than just a diet. It's an approach to nutrition, a way of life that guides you towards optimal health. You will quickly discover that it is not just a diet plan, but a real philosophy, an art of eating that teaches you to make intelligent choices, nourish your body in a balanced way and enjoy food consciously.
What makes the DASH Diet truly special is its impact on your cardiovascular health. By reducing sodium intake and controlling portions, it is designed to lower blood pressure and reduce the risk of heart disease. But the beneficial effects don't stop there, you may also see a decrease in bad cholesterol, improved insulin sensitivity, and sustainable weight loss.
"Transform your life in just 21 days with our DASH Diet meal plan! The opportunity for better health and a fit body is within reach. Buy now and start your journey to lasting wellness!"

Leseprobe

Dash Diet

Revolutionize your lifestyle with the DASH Diet: Follow Your 21-Day Food Diary for Optimal Heart Health.

BEATRIZ CASTRO HERRERA

Beatriz Castro Herrera

First edition: September 2023

Copyright © 2023 Beatriz Castro Herrera

Copyright 2023 All rights reserved.

This document aims to provide precise and reliable information on the topic and issue addressed. The publication is sold with the understanding that the publisher is not required to provide accounting, officially licensed or otherwise qualified services. If advice, whether legal or professional, is required, a person experienced in the profession should be engaged.

It is not legal to reproduce, duplicate or transmit any part of this document in any way whether by electronic means or in printed form. Recording of this publication is strictly prohibited and any archiving of this document is not permitted without the written permission of the publisher. All rights reserved.

Limitation of Liability - Disclaimer

The contents of this book are based on personal experience and various sources of information and are intended for personal use only.

The information contained herein is for educational and entertainment purposes only and no warranties are made or implied.

Nothing in this book is intended to replace common sense, medical advice, or professional opinion and is for informational purposes only. The information in this book should be used at your own risk. The reader is responsible for his or her own actions.

The information in this book is certified to be true and consistent, which means that any liability, whether due to diligence or care, for the use or misuse of any policy, process or instruction contained in this book is sole and absolute responsibility of the recipient reader.

By reading this book, the reader agrees that under no circumstances will the author be liable for any losses, direct or indirect, arising from the use of the information contained herein, including, but not limited to, errors, omissions, or inaccuracies.

SUMMARY

introduction

Chapter 1: DASH diet: how it was born and what it is based on

The history of the DASH diet

How the Dash Diet works

Chapter 2: Hypertension and blood pressure

The DASH diet and high blood pressure

The DASH diet and type 2 diabetes

The DASH diet and metabolic syndrome

The DASH diet and heart disease

Chapter 3: Prevention and treatment of hypertension

Symptoms of high blood pressure

Types of hypertension

First steps to start the DASH program

Chapter 4: Allowed foods and foods to avoid on the DASH diet

what to eat

What not to eat

DASH Diet Myths

Chapter 5: Tips for Planning Your DASH Diet

What is your body mass index?

What is your basal metabolic rate (BMR)?

What are your daily calorie needs?

Chapter 6: Physical and Mental Benefits of the DASH Diet

Exercise recommendations and guidelines

Chapter 7: Heart-healthy eating

Create healthy eating habits

Cooking methods suitable for the DASH diet

Chapter 8: Complete the 21-day food diary

Chapter 9: Over 100 recipes for breakfast, lunch and dinner

Breakfast

The lunch

Having dinner

Sweet

Conclusion

Introduction

Imagine feasting on rosemary chicken, chocolate cake, berry and banana smoothies, seafood fettuccine and French dip sandwiches. Now imagine doing this by lowering your blood pressure, losing weight, and reducing your risk of heart disease, stroke, and diabetes. All this - and much more - is possible with the DASH diet.

Whether your goal is to eat healthy or lose weight, the DASH diet is a great choice. It will help you get slim, fit and healthy without gimmicks, rules or restrictions that are difficult to follow. Instead of getting stuck in diet doldrums, you'll feel satisfied and energized.

DASH is a balanced, easy-to-use diet that offers plenty of choice. The recipes in this book emphasize fresh, whole ingredients, so the transition to the DASH diet is easy and delicious.

The DASH diet was originally developed to prevent hypertension (high blood pressure) through the dietary recommendations of the National Heart, Lung, and Blood Institute, an institute of the National Institutes of Health. In fact, “DASH” is short for “Dietary Approaches to Stop Hypertension.” These heart-healthy guidelines are designed to minimize your intake of processed sugars, salt, cholesterol and saturated fats, while increasing your intake of nutrient-dense foods in an effort to lower blood pressure, lower weight and reduce the incidence of chronic diseases. The main nutrients covered by the DASH program are minerals (such as calcium, magnesium and potassium), antioxidants, lean protein and fiber (soluble and insoluble). When your intake of these key nutrients increases, your body is better equipped to function optimally and burn calories rather than store them as fat.

In 2011, the DASH diet was ranked the best diet overall in the annual US News and World Diet Report survey. Twenty-two leading experts in weight loss, nutrition, diabetes and heart disease analyzed the 20 most popular diets in the United States in the following categories: short-term and long-term weight loss, nutritional completeness, usability, safety and ability to prevent or manage disease heart disease and diabetes. Overall, the DASH diet was ranked first for being effective in fighting heart disease and losing weight, while being safe and easy to follow. It has also been rated as the best plan to avoid diabetes later in life.

Many frustrated and experienced people will admit that dieting is extremely difficult and often unsuccessful. It is known that commercial diets promise amazing results in a short time, without much effort or deprivation of unhealthy habits. Rightly so, people are skeptical about diets, partly because of the large number of failed attempts.

This is where DASH differs. DASH makes no promises. In fact, it's not even a diet. The word "diet" has come to mean that one must temporarily change one's diet to achieve a physical change, after which the "diet" ends. DASH is actually quite the opposite: a long-term approach to diet as a commitment to health. This is an eating plan designed to promote and support healthy lifestyle changes, with weight loss being just a very fun byproduct of the plan! Healthy eating guidelines and plans based on "real foods" enable individuals and entire families to engage in realistic lifestyles and food integration into daily life.

DASH is an effective, easy-to-follow path to weight loss and healthy living, and this book serves as a guide for integrating DASH recommendations. It explains how the diet works and how to implement it for weight loss, and includes delicious recipes suited to the DASH diet and a practical 28-day meal plan designed to make the diet as easy as possible.

 

 

 

1: DASH diet: how it was born and what it is based on

The history of the DASH diet

In response to the growing problem of hypertension in the United States, the National Institutes of Health (NIH) in 1992 funded research into a dietary solution to hypertension. The goal was to create the Dietary Approaches to Halt Hypertension (DASH) diet.

The National Heart, Lung and Blood Institute (NHLBI) conducted this research with the help of five of the nation's most respected medical research institutions:

Johns Hopkins University

Duke University Medical Center

Kaiser Permanente Health Research Center

Brigham and Women's Hospital

Pennington Biomedical Research Center

Together, these five institutions have conducted the largest and most comprehensive research to date on nutritional solutions to the growing problem of hypertension.

How the studies were conducted

Teams of doctors, nutritionists, nurses and statisticians worked cooperatively between their respective institutions on randomized controlled trials. Each institution selected and researched its own participant groups to ensure the most accurate research results. More than 8,000 people were selected, and researchers sought to fill at least two-thirds of the spots with people at high risk for hypertension. At each facility, three diets were used to test the effect of a particular diet on blood pressure.

The first, or control diet, was a diet very close to the typical American diet: low in potassium, calcium, magnesium and fiber, with the same protein and fat intake as the average American diet. However, the control diet had a lower sodium intake (1500 mg) than the average diet and was intended to represent doctors' recommendation to reduce sodium intake to lower blood pressure.

The second diet was similar to the control diet, but with more fruits and vegetables and fewer snacks. It was also higher in fiber.

The third diet, known as the DASH diet, was higher in fruits, vegetables, low-fat dairy products and lean proteins. It was also lower in saturated fat and overall fat intake. The DASH diet was based on research that showed that a high intake of fiber and certain minerals can have a very positive impact on hypertension.

The second and third diets had a daily sodium intake of 3,000 mg to represent the average sodium intake of Americans. The researchers wanted to see whether nutritional changes other than reducing sodium intake could have a positive impact on hypertension.

Two DASH studies were conducted. The first was conducted from August 1993 to July 1997. The second, a DASH-Sodium study, was conducted from September 1997 to November 1999.

In each of the two studies, each group followed the control diet for three weeks. Their blood pressure, urine and symptoms were monitored. At the end of this selection process, more than 400 participants were chosen to continue the study. Each participant was randomly assigned to one of three diets for the duration of the study.

There was a difference between the first and second studies. The results of the first study showed that the control diet, with its low sodium intake, was effective in lowering blood pressure. The DASH diet was also effective, but to a lesser extent. Then, in the second study, the DASH diet was redesigned to include a lower sodium intake, effectively combining the original DASH diet and the control diet. This is why the new DASH diet used in the second study was called the DASH-Sodium diet.

At the end of the second study, the results showed that the control diet lowered blood pressure, but the new DASH-Sodium diet lowered it even more than the control diet or the original DASH diet. The researchers had found the right combination: the DASH diet (rich in fiber, low-fat dairy, lots of fresh fruits and vegetables, lean protein) plus a reduced sodium intake.

What researchers found at the five research centers is that this combination of the DASH diet and a reduced sodium intake of 1,500 mg/day resulted in an average reduction in blood pressure of 8.9/4.5 mmHg (systolic/ diastolic) in people considered "pre-hypertensive". In hypertensive participants, the average reduction was 11.5/5.7 mm Hg. These results were obtained after just 30 days on the DASH-Sodium diet.

These studies, along with other research, have shown that the DASH diet not only lowers blood pressure, but also lowers cholesterol and body fat, especially in the abdomen. This is partly due to low sugar consumption. (Reducing sugar in your diet improves insulin sensitivity. Once your body begins to respond more to insulin, it sheds or uses more and more of your stored abdominal fat and the fat you take in through your diet.)

These findings are why the DASH diet is recommended by medical organizations such as the American Medical Association, the American Heart Association, and many others.

How the Dash Diet works

As the DASH diet grows in popularity, experts are studying its effectiveness. New research has shown that the DASH diet lowers blood pressure in just two weeks. In several studies, people who had the best results with the diet (meaning a significant drop in blood pressure after just 14 days) were those who, before starting the diet, had moderate, high, or prehypertension blood pressure. For people with severe hypertension who were unable to wean themselves off blood pressure medications during the studies, DASH helped improve their response to the medications. Of

DASH was carefully formulated by doctors and nutritionists to provide generous amounts of essential nutrients for the body to function optimally. Better function means better internal communication within the body, so that each body system functions properly and is well connected to other body systems. This improved functioning and communication promotes healthy cardiovascular (heart) and gastrointestinal (digestion) systems and leads to weight management.

These essential nutrients are found in real foods, which seems simple enough. However, many diets encourage the use of processed foods, which not only lack essential nutrients but contain many artificial ingredients that the body cannot easily break down and process. At the heart of the DASH diet is a very different but simple approach: an eating plan rich in fresh fruits and vegetables, 100 percent whole grains, beans, lean meats, and low-fat or fat-free dairy products. These real foods were designed by nature to nourish and fuel the body appropriately and optimally.

The bottom line: eat real food!

It seems so simple: eat real food. However, our society makes this much more difficult than it should be. Real foods, or whole foods, or foods found in nature, are at the heart of the DASH program.

The emphasis on eating unprocessed foods is one reason the DASH diet is so effective at maintaining weight loss, reducing high blood pressure and preventing diabetes. The DASH diet is rich in vegetables, fruits, whole grains, lean meats and dairy products, all whole foods. The DASH diet also emphasizes eliminating all processed foods, especially those that contain added sugars, fats and salt or ingredients that the body can't easily handle. Processed foods are a major cause of an unhealthy diet, which leads to unwanted weight gain and other chronic health problems.

Processed foods have become predominant in the typical American diet and have contributed to the increase in chronic health conditions and obesity. Since these types of foods are very common in supermarkets, it is important to know how to spot and avoid them. A food is considered processed when it has been chemically modified with additives such as flavor enhancers, colors, binders, fillers, preservatives and artificial sweeteners. A processed food often contains many ingredients, many of which are not easy to pronounce or even identify as a food. Foods sold in fast food restaurants, gas stations and convenience stores, as well as those presented in cans, boxes, bottles and packaging, are often highly processed. Also many prepared foods,

What really makes the task of identifying a processed food confusing is the misleading packaging found on supermarket shelves that presents unhealthy products as "whole" or "healthy." For example, packaged foods often claim a health benefit, such as "rich in fiber" or "enriched with omega-3" and appear to be a healthy choice. In reality, food companies break down nutrients in a lab and add them to the foods they process so they can market them as healthy. They enrich these foods with nutrients like vitamins, omega-3 fatty acids, and antioxidants, which is a smart way to sell them. Don't be fooled: It is agit de produits hautement transformés qui ne correspondent pas aux recommendations de DASH en matière d'alimentation complete. I don't know about the production of food products here based on health claims or here claimed to be what they are.

One of the best ways to avoid being tricked into buying processed foods is to stay away from the middle aisles of the grocery store, because that's where processed and packaged foods are usually sold. Focus on the periphery of the store, where there are whole foods: fruits, vegetables, grains, lean meats and dairy. Or better yet, shop at local farmers markets when possible. The fruits, vegetables, grains, meats, eggs and dairy products found there are generally fresh and seasonal, which means they are minimally or minimally processed and have high nutritional value.

When you start following the DASH program, look at what's filling your refrigerator, freezer and pantry and start eliminating packaged and processed foods to add fruits, vegetables and whole grains to your shopping list. You'll be surprised at how many processed foods have crept into your kitchen, from pre-seasoned sauces and dressings to numerous grains and junk foods. While getting rid of all processed foods and starting fresh can be very cleansing, it's not necessary if it's too difficult for you. Stop putting these products on your shopping list and stop buying them. The processed products you have will be sold out and will not be replenished, and then you will be completely DASH.

DASH program designers understood the important role healthy, whole foods play in developing a healthy lifestyle. Only by consuming whole, wholesome foods will you get the right balance of vitamins, minerals and antioxidants to stay healthy and slim. This book and the DASH program will provide you with the tools, recipes, and nutritional guidelines you need to ease your transition to a healthy lifestyle.