Diet for Beginners. Doreen Huber
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Table of Contents
Chapter 1 - What is the DASH Diet?
Chapter 2 -Why was the DASH Diet Created?
Chapter 3 - Characteristics of the DASH Diet
Chapter 4 - DASH Diet Food Groups
Chapter 5 - Portion Control and Serving Sizes
Chapter 6 - DASH Diet Food List
Chapter 7 - The DASH Diet and Weight Loss
Chapter 8 - Tips to Make the Switch to DASH Diet Eating
Chapter 9 - Tips to Lower Your Sodium Intake
Chapter 10 - DASH Diet Seven-Day Meal Plan
Chicken in White Wine and Mushroom Sauce
Balsamic Chicken Salad with Pineapple
Roasted Salmon with Chives and Tarragon
Fruit Kebabs with Lemony Lime Dip
Introduction
Thank you for downloading my book Diet for Beginners
A diet is a lifelong well-balanced approach to healthy eating promoted by the National Institutes of Health that is based on nutrient-rich whole foods. This book will teach you exactly how to reach and maintain a healthy weight while lowering blood pressure and cholesterol.
U.S News and World Report chose the DASH diet as the best overall diet, the healthiest diet and the best diet for diabetes for four years in a row.
It is estimated that hypertension or high blood pressure affects over one billion people worldwide. Not only is high blood pressure the leading cause of death, it also increases the risk of stroke and heart disease.
The DASH diet seeks to reduce sodium in your diet and increase your consumption of calcium, magnesium, potassium and fiber by eating a wide selection of whole foods that lower blood pressure. Eating vegetables, fruits, whole grains, fish, lean meats, low fat dairy and healthy fats is all part of the DASH diet healthy eating plan.
The DASH diet is endorsed by the American Heart Association and is scientifically proven to lower blood pressure and cholesterol. Research has also shown that the DASH diet is extremely effective in promoting weight loss which has popularized it as a weight loss diet.
In a step-by-step way Diet for Beginners is going to teach you everything you need to know about how to successfully apply the DASH diet to your life!
Chapter 1 - What is the DASH Diet?
“Let food be thy medicine and medicine be thy food”
Hippocrates
The DASH diet is a well-balanced, lifelong approach to healthy eating that was discovered in research funded by the National Institutes of Health (NIH) to determine the role of dietary eating patterns on blood pressure.
Over the years a number of studies have proven that the DASH diet is not only effective for lowering blood pressure through diet but it is also effective in reducing the risk of cardiovascular disease, several types of cancers, stroke, heart disease, kidney stones, kidney disease, diabetes, heart failure and many other diseases. The DASH diet has also been shown to promote weight loss and improve overall health.
The Dash diet is recommended by:
The Mayo Clinic
That American Heart Association
The American College of Cardiology
The Dietary Guidelines for Americans
US guidelines for the treatment of hypertension
The National Heart, Lung and Blood Institute (a part of the National Institutes of Health [NIH] of the US Department of Health & Human Services)
The best overall diet
In January 2014 US News and World Report selected the DASH diet as the best overall diet, the healthiest diet and the best diet for diabetes for four years in a row.
The DASH diet was chosen by a distinguished panel of doctors for its healthy balance of food groups, its ability to improve health and its proven track record of successfully working time and time again.
Chapter 2 -Why was the Dash Diet Created?
DASH stands for Dietary Approaches to Stop Hypertension. Hypertension or high blood pressure has been on the rise in the US for the past 50 years.
The continued increase of hypertension led the National Institutes of Health to propose funding for research that would study the impact of dietary patterns on blood pressure.
In 1992, the National Heart, Lung and Blood Institute worked closely with five prestigious medical research centers in the US to design and carry