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Dash Diet

The Complete Guide-111 Delicious Recipes, 30-Day Diet Meal Plan, and 10 Tips for Success
Narrated by: Katrina Medina
Length: 3 hrs and 29 mins

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Publisher's Summary

It’s important that anyone that wants to lower blood pressure should combine the diet with other healthy approaches such as more exercising, losing weight, and cutting back on alcohol consumption. Be physically active while following the DASH eating plan. Combining DASH with a regular physical activity program, such as walking or swimming, will help you shed pounds and stay trim for the long term. Start with a simple 15-minute walk during your favorite time of day, and gradually increase the amount of time you are active. You can do an activity for 30 minutes at one time, or choose shorter periods of at least 10 minutes each. The important thing is to total at least two hours and 30 minutes per week of activities at a moderate intensity level. For more health benefits, gradually increase to five hours per week.

This 30 day DASH meal eating plan can help you. Here's a look at the mechanics of the DASH diet and the benefits of a healthy lifestyle:

  • Emphasizes vegetables, fruits, and whole-grains
  • Includes fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
  • Limits foods that are high in saturated fat. These foods include fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
  • Limits sugar-sweetened beverages and sweets

Since your aim is to control blood pressure, make DASH diet in conjunction with lifestyle changes to help you on this journey. It also can help you lose weight by simply changing your eating habits and incorporating exercise into your daily routine. It meets your nutritional needs and has other health benefits for your heart. So get started today, and make the DASH for a healthy life.

©2019 Dr Gabrielle J Williams (P)2020 Dr Gabrielle J Williams
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  • Bfgter
  • 2020-04-06

best book

I hate listening, but this book is laid out so you can use it in whatever way you want. It has recipes in one section or example meal plans in another. I skipped a lot of the actual listening, and used it for all the resources it contained, This helped save me time, so I could get down to business. After the first week, I was down 8 lbs. I look forward to continuing my journey. Btw the index is your friend.

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  • Kyuter
  • 2020-04-06

I'm satisfied with this guide.

I'm satisfied with this guide. This diet is so easy to follow it's ridiculous. All you need to know is just how many calories you need to consume daily and then set up meal plans which will give you those calories. Another great thing is you can find DASH approved food anywhere and everywhere. You don't have to wait several weeks to order your rhubarb unicorn tea from the Upside Down in Hogwarts. Yes, I'm getting my references mixed up. Sue me. Thanks for the Creator. Overall helpful!

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  • Kyuterrtk
  • 2020-04-06

great information

It gives wholesome data for suppers. It advises how to design suppers all alone, and surveys a portion of the nuts and bolts controlling this eating regimen. The Dash Diet is exceedingly suggested and should effectively be possible forever. The book is anything but difficult to peruse and to pursue.

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  • Jnvyter
  • 2020-04-06

It gives nutritional information for meals.


It gives nutritional information for meals. It tells how to plan meals on your own, and reviews some of the basics guiding this diet. The Dash Diet is highly recommended and can easily be done for life. The book is easy to listen and to follow.

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  • Vbfgret
  • 2020-04-06

nice information

I truly appreciate perusing this arouses in light of the fact that it helps me make progress in life. There is a piece of this book I adored is the part with the standards that everybody needs to pursue to make progress throughout everyday life. Improve your social aptitudes is genuinely easy to peruse, I'm infatuated with this.

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  • Sharon Bryant
  • 2020-04-06

good book

I've been menopausal for years, along with having an underactive thyroid, and losing weight has been almost impossible for me for the last few years. I'm unable to exercise much due to torn ligaments in my foot. Following this weight loss solution really helped. I'm going to get the other book with more recipes.

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  • Timothy Torres
  • 2020-04-06

nice information

The book has a lot of good recipes, tips, and facts. Easy to follow and listen. This book contains a diet that causes our body to course as well. They were all very straightforward and included both the calorie and sodium count, which was really useful because controlling sodium consumption is just as important as controlling caloric consumption.

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  • Emmett Peterson
  • 2020-04-06

Highly recommended!

I love how easy the recipes are and that the ingredients are easy to find items at a local grocer or natural foods store. The book also has helpful indexes with a three week shopping lost and detailed caloric values and links to recipes that don't seem too out there to make. The recipes are super simple and you probably already have the ingredients in your pantry. Definitely recommended for newbies looking into the diet.

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  • Delores Huff
  • 2020-04-06

informative book

Overall great listen. This book has influenced my life and made it better. This DASH diet cookbook is inspirational and gives me hope that somehow I will be able to learn how to deal with my daily meals and succeed with them! I think this recipe book offers an astonishing variety of recipes to use in your kitchen. I Suggested it to others.

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  • Darrin Clayton
  • 2020-04-06

An awesome guidebook!!

This is an awesome guidebook for all of us. This is perfect for serious nutrition students who offer more food and recipes than you might think. However, it does not have a good search for product indexing. Thanks to the author. Highly suggested it !!