The DASH Diet - Best Healthy Eating DietThe DASH Diet (DASH stands for Dietary Approaches to Stop Hypertension) is proven to lower blood pressure and cholesterol levels without resorting to medication, as well as helping with weight loss.
Marla promises that you'll find - "no conflicting information, no magic combinations, no forbidden foods, just fabulous healthy eating". Marla's living proof that the DASH diet works, as she's controlled her own high blood pressure by following the diet and exercising since 2003. At Healthy Eating Made Easy, we see a lot of fad diets that are anything but healthy. So we were delighted to review a diet based on solid healthy eating tactics which has such huge health benefits.
You can lower your blood pressure by eating a diet that's rich in essential minerals, low in saturated fat and contains plenty of fiber. All these elements are lacking in fast-food, over-processed diets. The DASH Diet majors on fresh fruits and vegetables, legumes, whole grains, healthy protein and low-fat dairy foods which together contain the nutrients that can reduce blood pressure.The diet cuts out high-sugar foods and drinks, reduces salt, sodium and saturated fats, and includes plenty of foods that are rich in potassium, magnesium and calcium - all powerful minerals, which are known to help lower blood pressure. How to follow this diet? The DASH Diet Plan book has all the tips, strategies and menu plans you'll need, and is very easy to follow. The book is packed with tips, checklists and summaries, including:
The DASH Diet comes with solid gold credentials. It was named the Best Diet for Healthy Eating, and the Best Overall Diet by US News 1, and is recommended by:
People who are overweight or obese are especially prone to hypertension, but even if you're slender, there's still a risk. Known scarily as the 'secret killer', high blood pressure often has no symptoms, yet if your BP is raised, you're three times more likely to develop heart disease or suffer a stroke than someone whose blood pressure is normal. It makes total sense for your longterm health to keep your blood pressure at a healthy level. It's great news that the DASH Diet healthy eating and exercise program effectively reduces hypertension and lowers levels of cholesterol, without using medication. What's more, it can help you lose weight and keep it off. **Of course, if you've been diagnosed with hypertension and are taking medication you should continue with your medication and check with your physician before starting this diet program. Getting your weight down to a healthy level is a crucial part of controlling blood pressure and reducing the risk of other major health problems.
Exercise is part of the plan, and there are plenty of easy tips to help you fit more physical activity into your daily life. Eating loads of fresh fruit and veggies helps fill you up without piling on the calories. Healthy proteins like fish, lean meat and poultry do a great job of filling you up and satisfying hunger. One thing I really appreciated about this diet - you can include low fat dairy foods such as cheese and milk, which can really help to add variety and make you feel less deprived. There's evidence that the calcium content helps shift that stubbon spare tire of fat around the midriff . And of course, the calcium is a very valuable part of a menopause diet for women aged 40+, who need to keep their bones strong into later life. Marla has lots of brilliant weight loss strategies. What she says about "portion distortion" and "calorie creep" is truly eye-opening and a huge help with sticking to a weight loss plan when you're eating out. Right through the book, the emphasis is on planning. Plan to have healthy choices ready, get your snacks sorted before you get the munchies, keep on with the low-fat dairy, add lots more veggies to your diet - there's help with all of these important weight loss strategies.
Cinnamon Raisin English Muffin with Light Cream Cheese at breakfast Coleslaw, Minestrone Soup and Turkey and Light Swiss Cheese on Wholewheat smothered with Cranberry Sauce at lunch Grilled Salmon, Italian Bread dipped in Olive Oil, New Potatoes, Haricots Verts and a Very Berry Sundae for dessert? It all sounds delicious, and you know you won't go hungry.
It's easy, and the food is really tempting. The secret lies in selecting key foods, going for light and lean options and managing portion sizes. Stock up with the right foods, learn about your own calorie needs, find out how to add in DASH-friendly foods to everything you eat, and make the most of healthy convenience foods. These are simple strategies, but oh so effective. The DASH Diet has been shown to lower blood pressure in just 14 days, and Marla makes it all very easy and do-able, The book has 28 days of menus, adjusted for people with different daily calorie needs. There are meal plans to suit everyone, whether you're cooking for a family, eating on the run, or choosing from a restaurant menu. A scattering of 'indulgence' items on the menu will keep you from feeling too deprived. At the back of the book is a selection of DASH Diet recipes for chicken, pork, beans, fish and veggies, all with DASH nutrition ratings and calorie counts. But you don't need a lot of complicated recipes to follow this diet. Many of the foods are straightforward to prepare. There's nothing faddy or weird about the DASH Diet.The food is wonderfully healthy, and following this diet is excellent for your overall health, with the added bonuses of weight loss if you want it, and lowered blood pressure and cholesterol. Healthy Eating Made Easy has no hesitation in recommending The Dash Diet Action Plan. Sources Return from The Dash Diet to Healthy Eating Made Easy. |
