Recipes And Workouts To Lower Blood Pressure And Improve Your Health

High blood pressure is a major risk factor for heart disease, stroke, kidney disease, and other serious health problems. The good news is that there are many things you can do to lower your blood pressure, including eating a healthy diet, getting regular exercise, and taking medication if necessary.

This book provides you with everything you need to know about lowering your blood pressure naturally. You'll find delicious recipes, easy-to-follow workouts, and helpful tips on how to make lasting lifestyle changes.

The 28 Day DASH Diet Weight Loss Program: Recipes and Workouts to Lower Blood Pressure and Improve Your Health

by Andy De Santis RD MPH

4.5 out of 5

Language	:	English
File size	:	5944 KB
Text-to-Speech	:	Enabled
Screen Reader	:	Supported
Enhanced typesetting	:	Enabled
X-Ray	:	Enabled
Word Wise	:	Enabled
Print length	:	329 pages
Lending	:	Enabled

FREE

Chapter 1: The Basics of Blood Pressure

This chapter will teach you about the basics of blood pressure, including what it is, how it's measured, and what causes it to rise.

You'll also learn about the different stages of high blood pressure and the risks associated with each stage.

Chapter 2: Dietary Changes for Lowering Blood Pressure

This chapter will provide you with a detailed overview of the DASH (Dietary Approaches to Stop Hypertension) diet, which is a proven way to lower blood pressure.

You'll find a variety of delicious DASH-compliant recipes, as well as tips on how to make healthy eating choices.

Chapter 3: Exercise for Lowering Blood Pressure

This chapter will show you how to incorporate exercise into your routine to lower your blood pressure.

You'll find easy-to-follow workouts for all fitness levels, as well as tips on how to stay motivated.

Chapter 4: Other Lifestyle Changes for Lowering Blood Pressure

In addition to diet and exercise, there are a number of other lifestyle changes you can make to lower your blood pressure.

This chapter will provide you with tips on how to reduce stress, get enough sleep, and quit smoking.

Chapter 5: Medication for Lowering Blood Pressure

If lifestyle changes alone are not enough to lower your blood pressure, your doctor may prescribe medication.

This chapter will provide you with an overview of the different types of blood pressure medications and how they work.

Lowering your blood pressure is an important step towards improving your overall health.

This book will provide you with all the tools you need to make lasting lifestyle changes that will help you lower your blood pressure and live a healthier life.

Recipes

• Baked Salmon with Roasted Vegetables

  

  • 1 pound salmon fillet, skin-on
  • 1 tablespoon olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 cup chopped broccoli
  • 1 cup chopped carrots
  • 1 cup chopped zucchini
  1. Preheat oven to 400 degrees F (200 degrees C).
  2. Line a baking sheet with parchment paper.
  3. Place salmon fillet on the prepared baking sheet.
  4. Drizzle with olive oil and season with salt and pepper.
  5. Scatter vegetables around the salmon.
  6. Bake for 15-20 minutes, or until salmon is cooked through and vegetables are tender.

• Quinoa Salad with Black Beans and Corn

  

  • 1 cup quinoa
  • 2 cups water
  • 1 (15 ounce) can black beans, rinsed and drained
  • 1 (15 ounce) can corn, drained
  • 1/2 cup chopped red onion
  • 1/2 cup chopped cilantro
  • 1/4 cup olive oil
  • 1/4 cup lime juice
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  1. Rinse quinoa in a fine mesh sieve.
  2. Combine quinoa and water in a medium saucepan.
  3. Bring to a boil over high heat.
  4. Reduce heat to low, cover, and simmer for 15 minutes, or until all the water has been absorbed.
  5. Fluff quinoa with a fork.
  6. In a large bowl, combine quinoa, black beans, corn, red onion, cilantro, olive oil, lime juice, salt, and pepper.
  7. Mix well to combine.
  8. Serve immediately or chill for later.

• Chicken Stir-Fry with Brown Rice

  

  • 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
  • 1 tablespoon olive oil
  • 1/2 cup chopped onion
  • 1/2 cup chopped green bell pepper
  • 1/2 cup chopped red bell pepper
  • 1/2 cup chopped broccoli florets
  • 1/2 cup chopped carrots
  • 1/4 cup soy sauce
  • 1/4 cup honey
  • 1/4 cup water
  • 1 teaspoon cornstarch
  • 1 cup cooked brown rice
  1. Heat olive oil in a large skillet or wok over medium-high heat.
  2. Add chicken and cook until browned on all sides.
  3. Add onion, green bell pepper, red bell pepper

The 28 Day DASH Diet Weight Loss Program: Recipes and Workouts to Lower Blood Pressure and Improve Your Health

by Andy De Santis RD MPH

4.5 out of 5

Language	:	English
File size	:	5944 KB
Text-to-Speech	:	Enabled
Screen Reader	:	Supported
Enhanced typesetting	:	Enabled
X-Ray	:	Enabled
Word Wise	:	Enabled
Print length	:	329 pages
Lending	:	Enabled

FREE