LOW SALT COOK BOOK

The Dash Diet Weight Loss Solution- Low Salt Cook Book

Research has found that diet affects the development of high blood pressure, or hypertension (the medical term). Recently, two studies showed that following a particular eating plan—called the DASH diet—and reducin the amount of sodium consumed lowers blood pressure.

Low Salt Cook Book While each step alone lowers blood pressure,

the combination of the eating plan and a reduced sodium intake gives the biggest benefit and may help prevent the development of high blood pressure. This fact sheet, based on the DASH research findings, tells about high blood pressure, and how to follow the DASH diet and reduce the amount of sodium you consume. Free Cookbooks Download It offers tips on how to start and stay on the eating plan, as well as a week of menus and some recipes. The menus and recipes are given for two levels of daily sodium consumption

—2,400 milligrams (the upper limit of

current recommendations by the Federal

Government’s National High Blood

Pressure Education Program, or NHBPEP,

and the amount used to figure food

labels’ Free Cookbooks Pdf Nutrition Facts Daily Value) and

1,500 milligrams.

Those with high blood pressure may

especially benefit from following the

eating plan and reducing their sodium

intake. FREE COOK BOOKS But the combination is a hearthealthy

recipe that all adults can follow.

WHAT I S HIGH BLOOD PRESSURE?

Blood pressure is the force of blood

against artery walls. COOK BOOKS It is measured in

millimeters of mercury (mm Hg) and

recorded as two numbers—systolic pressure

(as the heart beats) over diastolic pressure

(as the heart relaxes between beats).

Both numbers are important(see

Box 1 on page 2).

Blood pressure rises and falls during the

day. But when it stays elevated over

HOW TO LOWER CALORIES ON THE DASH EATING PLAN

The DASH eating plan was not designed to promote weight loss. But it is rich

in lower-calorie foods, such as fruits and vegetables. You can make it lower

in calories by replacing higher-calorie foods with more fruits and vegetables—

and that also will make it easier for you to reach your DASH goals. Here are

some examples:

To increase fruits—

¦ Eat a medium apple instead of four shortbread cookies. You’ll save

80 calories.

cup of dried apricots instead of a 2-ounce bag of pork rinds.

You’ll save 230 calories.

To increase vegetables—

¦ Have a hamburger that’s 3 ounces of meat instead of 6 ounces. Add

cup serving of spinach. You’ll save more

than 200 calories.

cup serving of carrots and

¦ Instead of 5 ounces of chicken, have a stir-fry with 2 ounces of chicken

cups of raw vegetables. Use a small amount of vegetable oil.

You’ll save 50 calories.

To increase lowfat or fat free dairy products—

¦ Have a

cup serving of lowfat frozen yogurt instead of a 1

-ounce

milk chocolate bar. You'll save about 110 calories.

And don’t forget these calorie-saving tips—

¦ Use lowfat or fat free condiments.

¦ Use half as much vegetable oil, soft or liquid margarine, or salad

dressing, or choose fat free versions.

¦ Eat smaller portions—cut back gradually.

¦ Choose lowfat or fat free dairy products to reduce total fat intake.

¦ Check the food labels to compare fat content in packaged foods—

items marked lowfat or fat free are not always lower in calories than

their regular versions.

¦ Limit foods with lots of added sugar, such as pies, flavored

yogurts, candy bars, ice cream, sherbet, regular soft

drinks, and fruit drinks.

¦ Eat fruits canned in their own juice.

¦ Add fruit to plain yogurt.

¦ Snack on fruit, vegetable sticks, unbuttered and

unsalted popcorn, or bread sticks.

¦ Drink water or club soda.