The complete guide to lowering blood pressure and cholesterol-without medication-through a proven diet, exercise, and weight loss program

Finally, the #1 ranked DASH diet is popularized and user-friendly. Unlike any diet before it, DASH, which stands for Dietary Approaches to Stop Hypertension, came out of groundbreaking NIH-funded research. Now, Marla Heller, MS, RD, who was trained by one of the primary architects of the DASH diet and is herself the leading dietician putting DASH into action for over ten years, shares the secret to making the diet easy and accessible, in THE DASH DIET ACTION PLAN.

Rich in fruits, vegetables, whole grains, low-fat and nonfat dairy, lean meats, fish, beans, and nuts, DASH is grounded in healthy eating principles that lower blood pressure; reduce the risk of heart disease, stroke, and some types of cancer; and support reaching and maintaining a healthy weight. No diet has a medical pedigree like DASH, and this book is a simple, actionable plan that can fit seamlessly into everyone's life and lifestyle. It includes:

• 28 days of meal plans at different calorie ranges
• Simple tools to help you personalize a DASH Diet Action Plan for guaranteed success
• DASH-friendly recipes and shopping lists
• Tips for eating on-the-run
• Advice on healthy weight loss and exercise for every lifestyle.

Now, you can revolutionize your health and change your life-without medication. There are no magical combinations, no forbidden foods-just fabulous, healthy eating!

In its first ever ranking of 20 popular diets, U.S. News & World Report rated the DASH diet No. 1.
The DASH diet, for Dietary Approaches to Stop Hypertension, is designed primarily to lower blood pressure rather than to reduce weight — though it helps do that too. (A study found that teen girls who adhered to the DASH diet gained less weight than other girls over 10 years.) It emphasizes fruits, veggies, whole grains, lean protein and low-fat dairy, and limits high-fat, high-calorie sweets and red meat


TABLE OF CONTENTS
WHAT IS THE DASH EATING PLAN?
Daily Nutrient Goals Used in the DASH Studies (for a 2,100 Calorie Eating Plan)
WHO HELPED WITH DASH?
HOW DO I MAKE THE DASH?
HOW TO LOWER CALORIES ON THE DASH EATING PLAN
MAKE A DASH FOR DASH
TIPS TO REDUCE SALT AND SODIUM
REDUCING SALT AND SODIUM WHEN EATING OUT
COMPARE NUTRITION FACTS LABELS ON FOODS
HOW CAN I GET STARTED ON THE DASH EATING PLAN?
Getting Started
RECIPES AND SAMPLE MENU FOR HEART HEALTH

PUBLISHER'S NOTE :

This is NOT "a regurgitation of the summary and adds no value to the reader." as one reviewer's wrongly stated. This is a complete Guide based on the NIH Publication No. 06-4082 (U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES) specially formated for all Kindles.

Followings are the RECIPES AND SAMPLE MENU FOR HEART HEALTH
DAY 1
CHICKEN SALAD
DAY 2
VEGETARIAN SPAGHETTI SAUCE
VINAIGRETTE SALAD DRESSING
DAY 3
NEW POTATO SALAD
DAY 4
CHICKEN AND SPANISH RICE
DAY 5
TUNA SALAD
TURKEY MEATLOAF
YOGURT SALAD DRESSING
DAY 6
SPICY BAKED FISH
SCALLION RICE
DAY 7
ZUCCHINI LASAGNA