Introduction If you're trying to improve your heart health, lower your blood pressure, lose weight, and boost your metabolism, it's time to ditch the latest fad diet. You can accomplish all of these goals and still fill your plate with delicious, wholesome foods without feeling deprived by following the DASH (Dietary Approaches to Stop Hypertension) diet. The DASH diet was specifically developed to help people lower high blood pressure (hypertension), and is promoted by the National Heart, Lung, and Blood Institute (NHLBI), which is part of the National Institutes of Health.1 Rooted in proven science, DASH has been consistently ranked by U.S. News & World Report as the "best overall" diet. The DASH eating plan encourages you to reduce the amount of sodium in your diet while increasing your daily servings of nutrient-rich foods, specifically focusing on three key minerals that can help lower blood pressure: calcium, magnesium, and potassium. In as little as two weeks, you may be able to lower your blood pressure by several points. Over time, following DASH can significantly reduce your health risks, and simultaneously help you to shed unwanted pounds. Although the DASH diet was not designed with weight loss as a primary goal, the NHLBI recognizes it as an amazing side effect. They've created a range of plans that provide from 1,200 to 3,100 calories per day, so you can choose one that works best for your dietary needs. Each plan consists of a recommended number of food group servings so you can follow a targeted weightloss plan that ensures nutrient needs are met. DASH is full of variety, and easy to follow as a sustainable, lifelong dietary choice. Choosing DASH as your eating plan can kick-start your new healthy routine as DASH is not a fad diet but rather is based on those tried-and-true concepts that are essential to planning a healthy diet. The NHLBI website provides a wealth of information about DASH, including tips for starting and following the diet. Among the Internet, books, and cookbooks, there is no shortage of information on the DASH diet; however, this book is distinctive. As a registered dietitian nutritionist (RDN) and personal trainer certified by the American Council on Exercise, I have worked with numerous clients on weight-loss regimens, wellness protocols, exercise programming, and chronic disease prevention. As a result of my work, I have developed a wide-ranging knowledge of food and nutrition that complements my love of cooking and recipe development. Throughout my career, I've worked extensively with the DASH diet, and my professional expertise has inspired me to create this all-in-one guidebook to help you reduce your risks for chronic disease. You'll also get fit and lose weight as you enjoy filling and delicious foods. This book consists of three parts. The first covers all the basics: health benefits, the science behind the DASH diet, strategies for making a long-term lifestyle change, and the basics of weight management. The second teaches you how to set yourself up for success by making your kitchen DASH-friendly and learning how to become a meal planning, shopping, prepping, and cooking pro. It also includes a meal plan and exercise plan, where I pull it all together with four weeks of DASH menus and physical activity schedules. And the third shares tasty recipes for all kinds of meals, snacks, sauces, sides, and desserts. Get ready to fill your pantry with whole grains, vegetables, fruits, low-fat dairy products, fish, poultry, beans, nuts, and oil. Prepare to cut back on processed foods, trans fats, red meat, and excess sodium and sugar. Invite your family to join you. Some adjustments will be small, but the results can be significant. You have already taken an important first step by reading this book and I am honored to be your guide to becoming a healthier, lighter you! Excerpted from DASH for Weight Loss: An Easy-To-Follow Plan for Losing Weight, Increasing Energy, and Lowering Blood Pressure (a DASH Diet Plan) by Jennifer Koslo All rights reserved by the original copyright owners. Excerpts are provided for display purposes only and may not be reproduced, reprinted or distributed without the written permission of the publisher.
