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3. DASH Diet For Dummies DESCRIPTION 12 minutes ago - COPY LINK TO DOWNLOAD : https://maulkilasjia.blogspot.com/?read=1119740797 | PDF/READ DASH Diet For Dummies | When did the DASH studies originate and what has the follow-up research shown? Dr. Samaan DASH is short for Dietary Approaches to Stop Hypertension and is based on a landmark 1997 clinical trial that tested the effects of specific foods on blood pressure. We describe the randomized controlled studies that comprise the DASH diet in detail in our book, but the important thing to understand is that DASH is science based, designed to be easy, and created to be adaptable to many different preferences. The original DASH-ers were 459 brave men and women with borderline to high blood pressure. About half of the first participants were women and about 60 percent were Black. That's especially important because women and minorities are often at higher risk for blood pressure problems yet have been under-represented in many medical studies. Research on the diet continues to confirm its benefits in a wide variety of ethnic groups and a range of medical conditions, including heart disease, cancer, and diabetes. Where should people who want to try DASH start? Rosanne Rust. For you to be successful with DASH, you’ll want to find easy ways to work more fruits and veggies into your diet. Doubling up on vegetables in the dishes you normally make is one easy way to do it. Of course, you won’t eat more veggies if they don’t taste good. Try new recipes that make them taste really delicious, or recipes that add veggies in unusual ways. Simple new behaviors such as adding fruit to both breakfast and lunch is a start. Try adding fruit to morning oats or add extra vegetables onto sandwich or in stews. Enjoy plain low-fat yogurt with a drizzle of honey and sliced fruit for breakfast or dessert. Secondly, you want to swap out saturated fats with unsaturated fat. This means using less solid fats in cooking, reducing portions of meats, and limiting store-bought baked goods. Instead, use vegetable oil in place of stick margarine or butter to bake muffins or cookies at home to enjoy on occasion. Enjoy your favorite foods but modify them to fit into DASH. For instance, reduce the meat in a chili by half and double up the chopped vegetables and beans. Or include healthy fats such as chopped olives and avocado in salads, drizzle olive oil over tomatoes, or instead of snacking on the microwave bags of popcorn, pop your own popcorn on the stove using peanut or avocado oil. You should also be aware of your salt and overall sodium intake as well. Bread is a surprising source of sodium in the diet, so it’s a good idea to limit daily intake to two slices. Read food labels, choose brands that offer reduced sodium options, and compare labels between different products. Why does blood pressure matter, what are the implications of not controlling high blood pressure, and how can diet help? Dr. Samaan High blood pressure, or hypertension, affects nearly half of American adults, yet one in five are unaware that they have a problem. Hypertension is a leading cause of heart attacks, strokes, heart failure, and kidney failure, and is estimated to kill nearly 7 million people worldwide every year. Despite its terrible toll, most people with hypertension have no symptoms to tip them off to the condition, which is why it's often referred to as 'the silent killer'. Although genetics and age both play important roles in developing hypertension, lifestyle choices contribute enormously, and that means you have the power to take steps to keep your blood pressure in a safe range. By following the DASH diet, you may lower your blood pressure as much as you would with a medication, without the risk of side effects, and with powerful benefits on your overall health and well-being. Of course, many people will also need medical therapy and periodic testing, so it's important to follow up with a trusted health professional who can help to ensure that you are on the right track. We often hear that healthy eating is expensive. How can one follow DASH diet on a budget? Cindy Kleckner Let’s face it, budgets are stretched thin and it may seem

4. difficult to eat healthy. DASH does not have to be expensive and is definitely doable if you focus on smart, budget-friendly shopping and cooking tips. It starts with planning meals and stocking your pantry and fridge with affordable staples that will please your family and your bank account. This is the perfect time to save money by getting back into the kitchen. The few extra minutes it takes to create a weekly meal plan increases your chances of eating healthier. Creating a weekly meal plan and a menu-based grocery list can help maximize your time, help your budget, alleviate mealtime stress, and minimizes food waste. Take inventory of your fridge and pantry and shop with a list to prevent impulse buying (and stay on budget). Compare prices, package sizes and generic or store-brand options to make best-value choices. If you want fresh produce, buy it in season. Buy items when they’re on sale and put in freezer bags and containers. Frozen or canned fruits and vegetables are nutritious and affordable. Look for those that are reduced-sodium or labeled no added salt. Purchase foods that are less processed. For example, buy dried beans and cook them buy a block of cheese and shred it yourself. Buy whole fruits and vegetables instead of pre-cut. Plan to prepare several meatless dishes each week. Replace meat with economical protein choices such as legumes, beans, peas, lentils, eggs and canned fish. If you choose meat and seafood, buy smaller portions, inexpensive cuts or sale items. Cooking at home is way less expensive than eating out. Some people prefer to batch cook for the entire week on the weekends, and some enjoy cooking each day. Cooking larger meals can be used in various other meals throughout the week. Cook it once and eat it three ways saves time, money and exercises your creativity. Using those canned and frozen foods combined with other pantry staples is the answer to nutritious and affordable meals. Is DASH right for individuals with diabetes and high blood pressure? Rosanne Rust Hypertension is an added heart disease risk for those with diabetes. Since DASH focuses on whole foods, fruits and vegetables, low fat dairy, whole grains, less meat, and more healthy fats, a DASH diet meal plan can definitely be created for a person with diabetes. DASH is also low in sugar, which makes it a good fit for diabetes. Talk to your dietitian about incorporating DASH diet principles into your meal planning for diabetes management. What are some examples of DASH meals or snacks that don’t require a lot of cooking? Cindy Kleckner There are many quick and easy meal ideas in the book! We encourage you to be creative in utilizing goods from your pantry and freezer. For breakfast, don’t stick with plain old oatmeal. Boost its nutrients by using milk instead of water to cook it. Add some mashed bananas for sweetness and toasted nuts for texture, extra protein, and fiber. Spread a slice of whole grain toast with part-skim ricotta cheese and sliced peaches. For lunch, boil a few eggs to make a delicious egg salad using mashed avocado and a touch of mayo on whole grain toasted bread. Try using foil pouches for quick dinners. Place chicken breast on a large piece of foil, add frozen mixed vegetables and top with your favorite salsa. Wrap up and bake in a preheated 350-degree oven for 25-30 minutes. Sauté a can of drained black beans (drained and rinsed under water to remove some sodium) with sautéed onion, garlic and green bell pepper. Serve over a microwavable pouch of brown rice to create an insta-meal that is sure to please. Snack on apple slices spread with nut butter, hummus with raw veggie sticks, or make a yogurt parfait with low fat plain yogurt, 2 tablespoons of granola, and fresh fruit. Ready to give DASH a go? Try one of these simple recipes below to get started today! Banana Nut Hot Oatmeal Ingredients 1 cup skim milk1 cup old- fashioned rolled oats1 tablespoon chia seeds or ground flax seeds1 small ripe banana, mashed1/4 cup honey-flavored Greek yogurt1/2 banana, sliced2 tablespoons chopped pecans, toasted2 teaspoons honey Directions In a small sauce pan, bring the milk to boil over medium-high heat.Stir in the oats and seeds and cook over medium heat while stirring for approximately 5 minutes.Remove from heat and stir in mashed banana and yogurt.Divide into two bowls and top as desired with sliced banana, pecans, and honey Per Serving Calories 342 (From Fat 61) Fat 7g (Saturated 1g) Cholesterol 2mg Sodium 67mg Carbohydrate 60g (Dietary Fiber 7g) Protein 14g Prep Time 5 minutes Cook Time 5 minutes Yield 2 servings Crunchy Brussels Sprouts Slaw Ingredients 1/4 cup extra-virgin olive oil2 tablespoons sherry vinegar2 teaspoons Dijon mustard1 pound Brussels sprouts, washed and dried1/2 cup chopped pecans, toasted1/2 cup dried cherries1/4 cup crumbled blue cheeseGround pepper to taste Directions In a small bowl, whisk together the oil, vinegar, mustard, and pepper. Set aside.Remove stems and slice Brussels

5. sprouts so they have the appearance of slaw. (You can also shred the Brussels sprouts in a food processor by pulsing once or twice.)Place the Brussels sprouts in a large bowl and add the pecans and cherries.Drizzle in dressing and toss until coated.Garnish with blue cheese and pepper. Per Serving Calories 328 (From Fat 229) Fat 25g (Saturated 4g) Cholesterol 6mg Sodium 176mg Carbohydrate 24g (Dietary Fiber 6g) Protein 7g Prep Time 20 minutes Yield 4 servings

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