Review: The Dash Diet

 The Dash Diet
The recent studies show that blood pressure (development of hypertension) may be lowered with the help of simple diets and reducing sodium (salt) intake, besides, the ration of special diets promotes to lower effectively the arterial pressure that had already been raised.

The DASH diet can lower blood pressure and can further reduce blood pressure. That is why people with high blood pressure will take advantage of following the DASH diets.

This Diet is based on research from the National Institutes of Health.

In this book you'll find all that you need to know about Dash Diet and to improve your health.

The Dash Diet: Lower Blood Pressure And Improve Your Health

My Review

I love the organization of this book, especially addressing what and how questions. Three examples from the chapters are: What Does High Blood Pressure Mean?, What Is Dash Diet? and How To Follow Dash Diet. What I gleaned from the heart of the book's content is understanding a balance of healthy product combination that lowers blood pressure and facilitates control over its level. Basically, know that a lack of magnesium can contribute to the pressure. So, eat 4-5 portions of veggies, along with nuts, seeds, and beans 4-5 x's daily. Plus, fats and oils and eggs take 2-3 times per day. What I especially like are the charts, graphs, and recipes. The zucchini lasagne and chicken with Spanish rice look good. This is a great overall diet. in addition, the author encourages one to celebrate your success doing pleasant things for yourself, along with increased physical activity and keeping a diary. I like it!

4/5 stars. Recommend it.

The Friday 56

"You may use fresh or dried fruit. To become a healthy part of your diet or just a snack the majority of fruit require minimum culinary influence. Just like vegetables they contain a huge amount of dietary fibers, potassium and magnesium; with the exception of coconut and avocado all fruit are low-fat." -- Lyubomyr Yatsyk

Recipe: Chicken with Spanish Rice

1 c. chopped onion
3/4 c. sweet green pepper
2 tsp. vegetable oil
1 c. tomato sauce
1 tsp. chopped parsley
1/4 tsp. black pepper
1 1/2 tsp. crushed garlic
5 c. white rice boiled in unsalted water
3 1/4 c. diced chicken breasts (without skin and bones)

1. In a big frying pan fry in oil onions and green pepper for 5 mins.
2. Add tomato sauce and spices.
3. Add boiled rice and chicken meat. Cook till ingredients are ready.

Serves 5, serving size 1 1/2 cup.

One serve contains:

Calories - 406
Fats - 6 g
Saturated Fats - 2 g
Cholesterol - 75 mg
Magnesium - 57 mg
Potassium - 529 mg
Calcium - 45 mg
Sodium - 367 mg

 Although this one is different from my usual Spanish Rice recipe, I just may give this one a try with some additional ingredients. Do you have a family recipe for Spanish Rice?


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