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2. Table of Contents
I. The DASH Diet
II. Sample Menu
III. Recipes

3. DASH Diet : 100 Recipes
by Sarah Smith
Smashwords Edition
Copyright 2010 Sarah Smith
The DASH Diet diet plan was created by National Lung, Blood, and Heart Institute.
National Lung, Blood, and Heart Institute does not endorse, promote, review, or warrant
the accuracy of the products or services.

4. DISCLAIMER
This is written as a source of information only. This is intended to supplement, not
substitute, the interventions of an experienced, professional healthcare practioner. The
author and the publisher disclaim any liability for any adverse effects arising the use or
application of the information contained herein.

5. I. The DASH Diet
Key Points
 Eating more fruits, vegetables, and low-fat dairy foods
 Cutting back on foods that are high in saturated fat, cholesterol, and total fat
 Eating more whole grain products, fish, poultry, and nuts
 Eating less red meat and sweets
 Eating foods that are rich in magnesium, potassium, and calcium
What to Eat
What Not to Eat

6. Description
DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a lifelong
approach to healthy eating that's designed to help treat or prevent high blood pressure
(hypertension). The DASH diet encourages you to reduce the sodium in your diet and eat
a variety of foods rich in nutrients that help lower blood pressure, such as potassium,
calcium and magnesium.
The following is a list of food groups and suggested serving amounts for the DASH diet:
 Grains: 7-8 daily servings
 Vegetables: 4-5 daily servings
 Fruits: 4-5 daily servings
 Low-fat or fat-free dairy products: 2-3 daily servings
 Meat, poultry and fish: 2 or less daily servings
 Nuts, seeds, and dry beans: 4-5 servings per week
 Fats and oils: 2-3 daily servings
 Sweets: try to limit to less than 5 servings per week
Here are foods that are not allowed while on the DASH diet:
 Sweets
 Red meat
 Foods high in salt content like chips, pickles, soy sauce, processed foods, and
junk foods.

7. End of this Sample book.
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