DASH Diet Cookbook by Tonya Reyes
Designed by the National Heart, Lung, and Blood Institute, It's a diet aimed at preventing and lowering high blood pressure by eating healthy. It emphasizes a lot of the foods we've long been told to eat, such as fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Those foods contain nutrients like potassium, calcium, protein, and fiber, which are key for fighting blood pressure - and can help trim waistlines too. DASH also ranked first as the best diet for healthy eating and people with diabetes.
One of the main characteristics of the DASH diet is consumption of low sodium and this feature resolves so many associated ailments other than lowering the blood pressure alone. It improves the markers of bone mineral loss and boosts up the calcium build-up in the bone.
The DASH diet can offer protection against osteoporosis, cancer, stroke and diabetes. The diet is actually replete with nutrients (calcium, magnesium and potassium) that are associated with improved insulin sensitivity, so the risk of diabetes is reduced in those who follow the DASH lifestyle.
DASH is not a weight loss program but a low-fat, low-sodium, low-cholesterol and low-calorie oriented diet, so it is not surprising that it results in effective weight reductions and thus can be a great weight loss diet regimen.
Standard DASH diet: you can consume up to 2300 milligrams (mg) of sodium a day.
Lower sodium DASH diet: you can consume up to 1500 mg of sodium a day.
Both versions of the DASH diet are naturally low in sodium. So just by following the DASH diet you are likely to reduce your sodium in your diet compared with what you might get in a more traditional diet which can amount to a whooping 3500 mg of sodium a day or more.
In this book you will find 200 Quick, Simple and Delicious DASH Diet friendly Recipes.
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