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Dash Diet - Wake up your Metabolism, Reduce Hypertension and lose Weight by Getting Back in Shape. 21 Day Diet Plan.
Dash Diet - Wake up your Metabolism, Reduce Hypertension and lose Weight by Getting Back in Shape. 21 Day Diet Plan.
Dash Diet - Wake up your Metabolism, Reduce Hypertension and lose Weight by Getting Back in Shape. 21 Day Diet Plan.
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Dash Diet - Wake up your Metabolism, Reduce Hypertension and lose Weight by Getting Back in Shape. 21 Day Diet Plan.

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Want to find out what the Dash diet is, how it works and how you can use it to your advantage in your daily life?
In this volume you will understand which foods to prioritize, avoid drastic renunciations and how to decrease sodium content without sacrificing taste and flavor.
You'll find out which foods to eliminate and what to consume more of so that you can manage to maintain low calories and high water and fiber in your recipes.
By reading the guide, you'll learn all the secrets on how to lose weight, lower your blood pressure, and finally improve your health the way you've always dreamed!
The Dash Diet recommends an eating lifestyle change as opposed to quick fixes. It encourages eating a wide range of nutrient dense foods, especially fruits, low-fat dairy products, lean meats, vegetables and whole grains. Another essential component of the diet is reduced intake of Sodium .
In the book you will find a detailed 21-day eating plan , just follow it and feel all the beneficial effects of the dash diet on your health.


Дата выпуска27 июл. 2022 г.
Dash Diet - Wake up your Metabolism, Reduce Hypertension and lose Weight by Getting Back in Shape. 21 Day Diet Plan.
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    Dash Diet - Wake up your Metabolism, Reduce Hypertension and lose Weight by Getting Back in Shape. 21 Day Diet Plan. - MURILO CASTRO ALVES

    The history of the DASH diet

    In response to the growing problem of hypertension in the United States, the National Institutes of Health (NIH) funded research in 1992 on a dietary solution to hypertension. The goal was to create the Dietary Approaches to Halt Hypertension (DASH) diet.

    The National Heart, Lung and Blood Institute (NHLBI) conducted this research with the help of five of the nation's most respected medical research institutions:

    John Hopkins University

    Duke University Medical Center

    Kaiser Permanente Health Research Center

    Brigham and Women's Hospital

    Pennington Biomedical Research Center

    Together, these five institutions have conducted the largest and most comprehensive research to date on nutritional solutions to the growing problem of hypertension.

    How the studies were conducted

    Teams of doctors, nutritionists, nurses and statisticians worked cooperatively between their respective institutions on randomized controlled trials. Each institution has selected and researched their own groups of participants to ensure the most accurate research results. More than 8,000 people were selected and the researchers tried to fill at least two-thirds of the places with people at high risk of hypertension. Three diets were used in each facility to test the effect of a particular diet on blood pressure.

    The first, or control diet, was a diet very close to the typical American diet: low in potassium, calcium, magnesium and fiber, with the same protein and fat intake as the average American diet. However, the control diet had a lower sodium intake (1500 mg) than the average diet and its purpose was to represent doctors' recommendation to reduce sodium intake to lower blood pressure.

    The second diet was similar to the control diet, but with more fruits and vegetables and fewer snacks. It was also richer in fiber.

    The third diet, known as the DASH diet, was higher in fruits, vegetables, low-fat dairy, and lean protein. It was also lower in saturated fat and overall fat burning. The DASH diet was based on research that showed that a high intake of fiber and some minerals can have a very positive impact on hypertension.

    The second and third diets had a daily sodium intake of 3,000 mg to represent the average sodium intake of Americans. The researchers wanted to see if nutritional changes other than reducing sodium intake could have a positive impact on hypertension.

    Two DASH studies were conducted. The first was conducted from August 1993 to July 1997. The second, a DASH-Sodium study, was conducted from September 1997 to November 1999.

    In each of the two studies, each group followed the control diet for three weeks. Their blood pressure, urine, and symptoms were monitored. At the end of this selection process, more than 400 participants were chosen to continue the study. Each participant was randomly assigned to one of three diets for the duration of the study.

    There was a difference between the first and second studies. The results of the first study showed that the control diet, with its low sodium intake, was effective in lowering blood pressure. The DASH diet was also effective, but to a lesser extent. Then, in the second study, the DASH diet was redesigned to include a lower sodium intake, effectively combining the original DASH diet and the control diet. This is why the new DASH diet used in the second study was called the DASH-Sodium diet.

    At the end of the second study, the results showed that the control diet lowered blood pressure, but the new DASH-Sodium diet lowered it even more than the control diet or the original DASH diet. The researchers had found the right combination: the DASH diet (high in fiber, low-fat dairy, lots of fresh fruits and vegetables, lean protein) plus reduced sodium intake.

    What the researchers found at the five research centers is that this combination of the DASH diet and a reduced sodium intake of 1,500 mg / day resulted in an average reduction in blood pressure of 8.9 / 4.5 mmHg (systolic / diastolic) in people considered pre-hypertensive. In hypertensive participants, the mean reduction was 11.5 / 5.7 mm Hg. These results were obtained after only 30 days on the DASH-Sodium diet.

    These studies, along with other research, have shown that the DASH diet not only lowers blood pressure but also lowers cholesterol and body fat, especially in the abdomen. This is partly due to the low sugar consumption. (Reducing dietary sugar improves insulin sensitivity. Once your body begins to respond more to insulin, it eliminates or uses more and more stored abdominal fat and the fat you eat through your diet.)

    These findings are why the DASH diet is recommended by medical organizations such as the American Medical Association, the American Heart Association, and many others.

    How the Dash diet works

    As the DASH diet grows in popularity, experts are studying its effectiveness. New research has shown that the DASH diet lowers blood pressure in just two weeks. In several studies, the people who had the best results with the diet (meaning a significant drop in blood pressure after just 14 days) were those who, before starting the diet, had moderate, high, or prehypertension blood pressure. For people with severe hypertension who were unable to eliminate blood pressure medications during the studies, DASH helped improve their response to the medications. Of

    DASH has been carefully formulated by doctors and nutritionists to provide generous amounts of essential nutrients for the body to function optimally. Better function means better internal communication within the body, so that each body system is functioning properly and is well connected to other body systems. This improved functioning and communication promotes the health of the cardiovascular (heart) and gastrointestinal (digestion) systems and leads to weight management.

    These essential nutrients are found in real foods, which sounds simple enough. However, many diets encourage the use of processed foods, which not only lack essential nutrients but contain many artificial ingredients that the body cannot break down and process easily. At the heart of the DASH diet is a very different but simple approach: a meal plan rich in fresh fruits and vegetables, 100% whole grains, beans, lean meats, and low-fat or non-fat dairy products. These real foods were designed by nature to nourish and nourish the body appropriately and optimally.

    The conclusion: eat real food!

    It sounds so simple: eat real food. However, our society makes it much more difficult than it should be. Real foods, or whole foods, i.e. foods found in nature, are at the heart of the DASH program.

    The emphasis on consuming unprocessed foods is one of the reasons the DASH diet is so effective in maintaining weight loss, reducing high blood pressure, and preventing diabetes. The DASH diet is rich in vegetables, fruits, whole grains, lean meats, and dairy, all of which are whole foods. The DASH diet also emphasizes eliminating all processed foods, especially those that contain added sugar, fat and salt or ingredients that the body cannot handle easily. Processed foods are a major cause of an unhealthy diet, leading to unwanted weight gain and other chronic health problems.

    Processed foods have become predominant in the typical American diet and have contributed to the rise in chronic health conditions and obesity. As these types of foods are very common in supermarkets, it is important to know how to spot and avoid them. A food is considered processed when it has been chemically modified with additives such as flavor enhancers, dyes, binders, fillers, preservatives and artificial sweeteners. A processed food often contains many ingredients, many of which are not easy to pronounce or even identify as food. Foods sold in fast food restaurants, gas stations and convenience stores, as well as those presented in cans, boxes, bottles, and packaging, are often highly processed. Too many prepared foods,


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