Dash Diet Cookbook: Easy and Healthy Dash Diet Recipes to Lower Your Blood Pressure. 7-Day Meal Plan and 7 Simple Rules for Weight Loss

Discover the secret to reclaiming your health with a natural, diet-based approach to losing weight with the Dash diet! H

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Dash Diet Cookbook: Easy and Healthy Dash Diet Recipes to Lower Your Blood Pressure. 7-Day Meal Plan and 7 Simple Rules for Weight Loss

Table of contents :

Chapter 1: High Blood Pressure and Hypertension

What is Blood Pressure?

Understanding Blood Pressure Readings

Damages to Your Health Caused by High Blood Pressure


Heart Attack

Heart Failure

Kidney Disease

Loss of Vision

Peripheral Artery Disease (PAD)


Controlling High Blood Pressure

Chapter 2: DASH Toward a Healthy Lifestyle

What Is the DASH Diet?

The Way the DASH Diet Works

7 Simple Rules for Weight Loss

1.No Rules Rule

2.Start off Slow

3.Set Obtainable Goals


5.Don't Punish Yourself for Slip-Ups

6.Calorie Counting

7.Don't Buckle to the Peer Pressure

Meal Planning

7-Day Meal Plan


Chapter 3: Breakfast Recipes

Breakfast Recipe Summary

Fresh Berry Medley Muesli

Multigrain Pancakes Loaded with Blueberries

Sweet Potato Hash Browns

Spanish Scrambled Eggs

White Cheddar Cheese, Chives, & Baby Spinach Omelet

Papaya, Pineapple, and Strawberry Parfait

Warm Cinnamon Apples, Ginger, and Granola Crunch

Chapter 4: Lunch Recipes

Lunch Recipe Summary

Chicken Rice Bowl

Healthy Tuna Salad

Chicken and Salsa Wraps

Easy Steak Salad with Strawberries and Blue Cheese

Beef and Fresh Vegetable Soup

Turkey with Cheese and Apple on Whole Grain

Cajun Spiced Grilled Fish and Potato Wedges

Chapter 5: Dinner Recipes

Dinner Recipe Summary

Shepherd's Pie

Whole Wheat Macaroni and White Cheddar

A Simple Chili

Toasted Turkey Burger

Baked Asparagus and Red Pepper Sole

Dill Sauce Grilled Salmon

Chicken Soup Loaded with Vegetables

Chapter 6: Dessert Recipes

Dessert Recipe Summary

Pumpkin Pie

Chocolate Pudding

Fig Bars

Yoghurt Berry Burst Popsicles

Baked Apples Stuffed with Coconut and Apricots in an Orange Zest Juice

White Chocolate Pie

Black and Blueberry Yoghurt with Honey Drizzle Cups

Chapter 7: Snack Recipes

Snack Recipe Summary

Fruit Kebabs with Greek-Style Yogurt and Honey Drizzle Dip

Crunchy Garbanzo Bean Snack

Hummus with Carrot and Celery Sticks

Roasted Rosemary Almonds

Nilla, Pecan, and Pretzel Mix

Tea Cookies Flavored with Cardamom

Pita Chips

Chapter 8: Smoothie Recipes

Breakfast Smoothie Recipe Summary

Turmeric Smoothie with Carrot and Ginger

Blueberry Energy Boosting Smoothie

Banana, Avocado, Chia Seeds, and Chocolate Smoothie

Chocolate Turmeric Smoothie with Papaya and Avocado

Raspberry Peach Smoothie

Beets and Berry Power Smoothie

Chai and Pumpkin Smoothie


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