DASH diet

Seafood Kabobs.

Eli Ben-Yehuda

Written by Eli Ben-Yehuda

On June 23, 2019

Summer is here in some parts of the United States. Now is the time it is time to put the “Shrimp On The Barbie.” This DASH Diet recipe is great for those looking for a heart-healthy meal, that is geared towards those with high blood pressure. So fire up the grill and enjoy this mouth-watering meal.

Ingredients:

  • 1 pound skinless fresh fish fillets, 1-inch thick (salmon, halibut, sea bass, and/or red snapper)
  • 1/2 pound fresh or frozen medium shrimp in shells
  • 2 medium fennel bulbs
  • 1/4 cup olive oil
  • 3 tablespoons lemon juice
  • 4 cloves garlic, minced
  • 3 tablespoons snipped fresh oregano
  • 1/4 teaspoon salt
  • Advertisement Watch How Mark Lowered His Blood Pressure Naturally. It was 170/110, this morning it was 120/80 Learn More…

    Instructions:

    1. Rinse fish fillets and pat dry with paper towels. Cut fish into 1-inch cubes. Set aside. Thaw shrimp, if frozen. Peel and de-vein shrimp, leaving the tails intact. Rinse shrimp; pat dry. Set aside.

    2. Cut off and discard upper stalks of fennel bulbs, reserving some of the leafy fronds. Snip 2 tablespoons of the fronds for use in the marinade. Remove any wilted outer layers from bulbs; cut off a thin slice from base of each bulb. Wash and cut each bulb lengthwise into six wedges. Cook wedges, covered, in a small amount of boiling water about 5 minutes or until nearly tender; drain.

    3. Place fish cubes, shrimp, and fennel wedges in a self-sealing plastic bag set in a deep bowl. For marinade, stir together snipped fennel fronds, olive oil, lemon juice, garlic, oregano, and salt. Pour over seafood and fennel wedges. Close bag. Marinate in the refrigerator for 2 hours, turning occasionally.

    4. Drain fish cubes, shrimp, and fennel wedges, discarding marinade. Thread fish cubes, shrimp, and fennel wedges on skewers, alternating varieties. (If desired, transport in a covered shallow container in an insulated cooler with ice packs. Grill within 1 hour.)

    5. Place on a greased rack of a grill directly over medium-hot coals; grill, uncovered, for 8 to 12 minutes, turning often, until fish flakes when tested with a fork and shrimp turn opaque. Makes 6 servings.

    Click Here For More Heart Healthy Recipes.


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    RESPeRATE lowers blood pressure by relaxing constricted blood vessels which cause high blood pressure. RESPeRATE does so by harnessing the therapeutic power of slow-paced breathing with prolonged exhalation in a way that is virtually impossible to achieve on your own. All you have to do is breathe along with RESPeRATE’s guiding tones.

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    DASH diet

    Spiced Salmon DASH Recipe

    Eli Ben-Yehuda

    Written by Eli Ben-Yehuda

    On June 12, 2019

    This delicious, spiced salmon is very quick and easy to prepare. It gets a little sweetness from brown sugar but overall the seasonings are mild and give this dish broad appeal. It’s a great way to enjoy healthy salmon.

    I like serving this with a small tossed green salad, and a plain baked potato on the side.

    INGREDIENTS
  • 2 tablespoons packed brown sugar
  • 1 tablespoon soy sauce
  • 1 tablespoon butter, melted
  • 1 tablespoon olive oil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon ground mustard
  • 1/2 teaspoon paprika
  • 1/2 teaspoon pepper
  • 1/4 teaspoon dill weed
  • Dash salt
  • Dash dried tarragon
  • Dash cayenne pepper
  • 1 salmon fillet (2 pounds)

  • Directions

    Mix all ingredients except salmon; brush over salmon.

    Place salmon, skin side down, on an oiled grill rack or on a lightly oiled baking sheet.

    Grill, covered, over medium heat or broil 4 in. from heat until fish just begins to flake easily with a fork, 10-15 minutes. Yield: 8 servings.

    Click Here For More DASH Diet Recipes
     

     

    About RESPeRATE – Lower High Blood Pressure Naturally.

    RESPeRATE is the only non-drug, FDA-Cleared device for lowering blood pressure naturally. It is clinically proven, doctor recommended and has no side effects.
     
    RESPeRATE lowers blood pressure by relaxing constricted blood vessels which cause high blood pressure. RESPeRATE does so by harnessing the therapeutic power of slow-paced breathing with prolonged exhalation in a way that is virtually impossible to achieve on your own. All you have to do is breathe along with RESPeRATE’s guiding tones.
     
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    DASH diet

    DASH Diet: Tandoori Chicken

    Eli Ben-Yehuda

    Written by Eli Ben-Yehuda

    On May 12, 2019

    Tandoori chicken is spice-filled and offers a lot of flavors. Consider cutting back on the amount of crushed hot red pepper flakes if you’d like to go easy on the heat. Tame the spiciness with a dollop of cool plain low-fat or fat-free yogurt. Serve with steamed brown basmati rice and green peas.

    If it is too spicy for you here is a tasty tip. Put a spoonful of yogurt with mint or cucumber on top of the dish when you serve.

    Ingredients:

  • 1 cup plain nonfat yogurt
  • ½ cup lemon juice
  • 5 garlic cloves, crushed
  • 2 tbsp paprika
  • 1 tsp yellow curry powder
  • 1 tsp ground ginger
  • 1 tsp crushed hot red pepper flakes (use ½ tsp for milder flavor)
  • 6 skinless, boneless chicken breasts cut into 1-2 inch pieces
  • 6 skewers soaked in water for at least 15 minutes
  • Advertisement Watch How Mark Lowered His Blood Pressure Naturally. It was 170/110, this morning it was 120/80 Learn More…

    Instructions:

    1. Preheat oven to 400 degrees F. Combine yogurt, lemon juice, garlic, paprika, yellow curry powder, ginger and red pepper flakes in a blender and process until smooth.

    2. Skewer an equal amount of chicken pieces onto each of the soaked skewers. Place chicken skewers in a shallow casserole dish. Add half of the yogurt mixture, reserving the remainder. Cover and chill for about 15 minutes.

    3. Spray another shallow baking dish with cooking spray. Remove chicken skewers, discard the yogurt marinade, and place chicken skewers in prepared dish. Brush chicken with reserved yogurt mixture.

    4. Bake for 15-20 minutes or until juices run clear when meat is pierced. Serve immediately. For a slightly more authentic preparation grill, the chicken skewers over medium-high heat for 3-5 minutes per side.

    Click Here For More DASH Diet Recipes


    About RESPeRATE

    How to Lower Blood Pressure Fast & Naturally.

    RESPeRATE is the only non-drug, FDA-Cleared device for lowering blood pressure naturally. It is clinically proven, doctor recommended and has no side effects.

    RESPeRATE lowers blood pressure by relaxing constricted blood vessels which cause high blood pressure. RESPeRATE does so by harnessing the therapeutic power of slow-paced breathing with prolonged exhalation in a way that is virtually impossible to achieve on your own. All you have to do is breathe along with RESPeRATE’s guiding tones.

    • Clinically proven
    • Over 250,000 Customers
    • FDA Cleared
    • No Side Effects
    Get 10 Tips to Lower Blood Pressure.

    You will also receive our bi-weekly RESPeRATE Journal.

    By using this form you agree with the storage and handling of your data by this website.

    DASH diet

    High Blood Pressure: Could Diet Replace Medication?

    Eli Ben-Yehuda

    Written by Eli Ben-Yehuda

    On April 7, 2019

    Researchers suggest that people with high blood pressure, or hypertension, may see a similar or greater reduction in systolic blood pressure after following a Dietary Approaches to Stop Hypertension (DASH) and low-salt diet as people who take antihypertensive drugs.

    Study co-author Stephen Juraschek — who works in the Beth Israel Deaconess Medical Center at Harvard Medical School in Boston, MA, as well as the Johns Hopkins University School of Medicine in Baltimore, MD — and colleagues say that their findings suggest that a change in diet should be the first line of defense for adults at increased risk of high blood pressure.

    Everyone talks about DASH Diet, but what exactly is it?

    Today there are a plethora of diets to choose from that claim to lower blood pressure. But with so many different diets and fads to choose from, which is the best for you? In today’s blog, I want to take a look at the DASH diet. DASH is an acronym for, “Dietary Approaches to Stop Hypertension”. One question we want to consider is, “Does a dietary approach arrest, and reverse hypertension?” We will answer that question after reviewing the DASH diet.

    What Is High Blood Pressure?

    High blood pressure is blood pressure higher than 140/90 mmHg** Blood pressure is usually measured in millimeters of mercury, or mmHg. , and pre-hypertension is blood pressure between 120/80 and 139/89 mmHg.

    But high blood pressure can be prevented and lowered if you take these steps: Follow a healthy eating plan, that includes foods low in sodium. Maintain a healthy weight and be moderately physically active for at least 2 and a half hours per week. If you drink alcoholic beverages, do so in moderation. If you already have high blood pressure and your doctor has prescribed medicine, take your medicine, as directed, and follow these steps.

    Dash Diet – How does it work?

    dash diet foodsWhen following a specific diet some require that you buy this supplement, that powder, and cleanse. This can be costly to your wallet and can actually add more stress and cause you to quit before you see any changes. In this case, you become more frustrated than before.

    With the DASH diet eating plan there are no special foods and no hard fast rules to follow. Seems simple already. It seems that hard fast rules are harder to follow, which is another tipping point for people. I myself find that I can only maintain the hard fast rules for so long and then I crash. The end result is much worse than when I started.

    The DASH eating plan is rich in fruits, vegetables, fat-free or low-fat milk and milk products, whole grains, fish, poultry, beans, seeds, and nuts. It also contains less sodium, sweets, added sugars, and beverages containing sugar; fats; and red meats than the typical American diet. This heart-healthy way of eating is also lower in saturated fat, trans fat, and cholesterol and rich in nutrients that are associated with lowering blood pressure—mainly potassium, magnesium, calcium, protein, and fiber.

    Making A DASH For It:

    dash diet vegetablesEven if you are vegan or vegetarian you can follow the DASH diet. Beans, seeds, nuts are all important parts of the DASH diet.

    Substitutions of meat/fish/poultry can be made using any acceptable protein-rich non-animal products. The DASH diet itself is a compromise, designed to provide the blood pressure-reducing benefits of healthy vegetarian and vegan diets in an eating plan designed to be acceptable to a broad range of people.

    The DASH diet outline how many servings are needed each day from various food groups, based on calorie levels. The standard DASH plan is based on 2,000 calories a day. If you are trying to lose weight and want to eat fewer calories, the 1600-calorie version might be a better place to start. The following chart lists the food groups and daily servings recommended by the DASH diet, as well as portion sizes and tips to incorporate them into your meals.

    Caloric Chart For The DASH Diet:


    dash diet table


    Again we must reiterate the DASH eating plan requires no special foods and has no hard-to-follow recipes. It simply calls for a certain number of daily servings from various food groups. The number of servings depends on the number of calories you’re allowed each day.

    Your calorie level depends on your age and, especially, how active you are. Think of this as an energy balance system—if you want to maintain your current weight, you should take in only as many calories as you burn by being physically active. If you need to lose weight, eat fewer calories than you burn or increase your activity level to burn more calories than you eat.

    The DASH diet outline how many servings are needed each day from various food groups, based on calorie levels. The standard DASH plan is based on 2,000 calories a day. If you are trying to lose weight and want to eat fewer calories, the 1600-calorie version might be a better place to start. The following chart lists the food groups and daily servings recommended by the DASH diet, as well as portion sizes and tips to incorporate them into your meals.

    Again think of food as fuel. If you are driving long distances you will need to fill the tank more often than if you are just going for a drive to a friends house. Too many times we see eating as a comfort, a release, an excuse. Eating is a very social activity so we often overeat causing ourselves to increase our weight. I had to mentally make the switch over because too many times I would find myself eating when I was not hungry.

    Advertisement Watch How Mark Lowered His Blood Pressure Naturally. It was 170/110, this morning it was 120/80 Learn More…

    What is your physical activity level?
    • Sedentary? You do only light physical activity that is part of your typical day-to-day routine.
    • Moderately active? You do physical activity equal to walking about 1 to 3 miles a day at 3 to 4 miles per hour, plus light physical activity.
    • Active? You do physical activity equal to walking more than 3 miles per day at 3 to 4 miles per hour, plus light physical activity.
    Shaking Off The Salt:

    dash diet salt reduction

    Depending on your physical activity there is a corresponding amount for caloric intake. The more active a person is the more calories they will burn throughout the day. The less active you are the fewer calories you need to consume. It goes back to the gas tank analogy.

    Choose and prepare foods with less sodium and salt, and don’t bring the salt shaker to the table.

    Be creative—try herbs, spices, lemon, lime, vinegar, wine, and salt-free seasoning blends in cooking and at the table. And, because most of the sodium that we eat comes from processed foods, be sure to read food labels to check the amount of sodium in different food products.

    Aim for foods that contain 5 percent or less of the Daily Value of sodium. Foods with 20 percent or more Daily Value of sodium are considered high. These include baked goods, certain cereals, soy sauce, and some antacids —the range is wide.

    Rome Wasn’t Built In A Day:

    dash diet less fatDepending on your physical activity there is a corresponding amount for caloric intake. The more active a person is the more calories they will burn throughout the day. The less active you are the fewer calories you need to consume. It goes back to the gas tank analogy.

    Add a serving of vegetables at lunch one day and dinner the next, and add fruit at one meal or as a snack. Increase your use of fat-free and low-fat milk products to three servings a day. Limit lean meats to 6 ounces a day—3 ounces a meal, which is about the size of a deck of cards. If you usually eat large portions of meats, cut them back over a couple of days—by half or a third at each meal. Include two or more vegetarian-style, or meatless, meals each week.

    Increase servings of vegetables, brown rice, whole wheat pasta, and cooked dry beans. Try casseroles and stir-fry dishes, which have less meat and more vegetables, grains, and dry beans.

    For snacks and desserts, use fruits or other foods low in saturated fat, trans fat, cholesterol, sodium, sugar, and calories—for example, unsalted rice cakes; unsalted nuts or seeds; raisins; graham crackers; fat-free, low-fat, or frozen yogurt; popcorn with no salt or butter added; or raw vegetables. Use fresh, frozen, or low-sodium canned vegetables and fruits.

    Our Final Thoughts:

    The best way to combat high blood pressure is with lifestyle modifications. Always remember that at times we will have setbacks. But even with occasional setbacks, we do not want to through in the towel and quite. Every day will present its own challenges. If possible join an online support group. Having compassionate people around you to encourage you is a must. We do not want to surround ourselves with people who question why we are even trying. We must try for our health depends upon it.

    The DASH diet has proven that it can reduce high blood pressure if the guidelines are followed. it isn’t a cabbage soup fade to losing weight only to gain it back again. No, DASH is sensible and it is not so much a diet as it is a lifestyle food and changing the relationship we have with food.

    They say every journey begins with a single step. I encourage you to take that first step, enjoy the journey, and most of all be patient and kind to yourself as you make these changes.

    More articles and recipes of DASH Diet:
    Further reading on how to lower blood pressure fast:


    Have an idea for an upcoming article? We would love to hear from you. Contact me Eli at [email protected]


    About RESPeRATE

    How to Lower Blood Pressure Fast & Naturally.

    RESPeRATE is the only non-drug, FDA-Cleared device for lowering blood pressure naturally. It is clinically proven, doctor recommended and has no side effects.

    RESPeRATE lowers blood pressure by relaxing constricted blood vessels which cause high blood pressure. RESPeRATE does so by harnessing the therapeutic power of slow-paced breathing with prolonged exhalation in a way that is virtually impossible to achieve on your own. All you have to do is breathe along with RESPeRATE’s guiding tones.

    • Clinically proven
    • Over 250,000 Customers
    • FDA Cleared
    • No Side Effects
    Get 10 Tips to Lower Blood Pressure.

    You will also receive our bi-weekly RESPeRATE Journal.

    By using this form you agree with the storage and handling of your data by this website.

    DASH diet

    Light Cheddar and Whole Wheat Macaroni

    Eli Ben-Yehuda

    Written by Eli Ben-Yehuda

    On March 23, 2019

    Made with whole wheat macaroni, reduced-fat cheese, and fat-free milk, a single serving of this hearty dish is packed with protein, fiber and almost as much calcium as a glass of milk! A DASH Diet delicious recipe that you and your whole family are sure to enjoy.

    Ingredients:
    • 3/4 pound whole wheat elbow macaroni
    • 1 teaspoon unsalted butter
    • 2 cups panko breadcrumbs
    • 1/3 cup shredded reduced-fat Cheddar Cheese
    • 1 tablespoon fresh thyme
    • 2 teaspoon unsalted butter
    • 3 tablespoons all-purpose flour
    • 2 ¾ cups fat-free milk
    • 1 cup low-sodium chicken stock
    • 1 ½ cups shredded reduced-fat Cheddar Cheese
    • 2 teaspoons Dijon mustard
    • 1 tablespoon fresh thyme
    • 1/4 teaspoon freshly ground black pepper
    Advertisement Watch How Mark Lowered His Blood Pressure Naturally. It was 170/110, this morning it was 120/80 Learn More…
    Instructions:

    1. Preheat oven to 400 degrees Fahrenheit and butter a 3-quart shallow baking dish. Fill a large pot three-fourths full with water and add a pinch of salt. Cook macaroni until al dente.

    2. Melt butter in a sauté pan and add panko breadcrumbs. Season with pepper. Keep stirring over medium heat until golden brown. Let cool and add first 1/3 cup of Cheddar until combined.

    3. In a large saucepan, melt butter over low to medium heat and stir in flour, stirring for 3 minutes. Whisk in milk. Bring sauce to a boil, whisking constantly, and simmer. Whisk occasionally for 3 minutes. Stir in remaining 1 ½ Cheddar, mustard, thyme and pepper. Remove pan from heat.

    4. In a large bowl, stir together macaroni, chicken stock, and sauce. Transfer mixture to baking dish.

    5. Sprinkle breadcrumbs and cheese mixture evenly over macaroni and bake in middle of the oven for 20 to 25 minutes, or until golden and bubbling.

     

    Click here for more DASH diet recipes and information.


    About RESPeRATE

    How to Lower Blood Pressure Fast & Naturally.

    RESPeRATE is the only non-drug, FDA-Cleared device for lowering blood pressure naturally. It is clinically proven, doctor recommended and has no side effects.

    RESPeRATE lowers blood pressure by relaxing constricted blood vessels which cause high blood pressure. RESPeRATE does so by harnessing the therapeutic power of slow-paced breathing with prolonged exhalation in a way that is virtually impossible to achieve on your own. All you have to do is breathe along with RESPeRATE’s guiding tones.

    • Clinically proven
    • Over 250,000 Customers
    • FDA Cleared
    • No Side Effects
    Get 10 Tips to Lower Blood Pressure.

    You will also receive our bi-weekly RESPeRATE Journal.

    By using this form you agree with the storage and handling of your data by this website.

    DASH diet

    Obesity and Hypertension

    Eli Ben-Yehuda

    Written by Eli Ben-Yehuda

    On January 30, 2019

    According to the Centers for Disease Control and Prevention, one in three adults has hypertension (or high blood pressure), which is a leading cause of stroke, heart attack, and kidney failure. Approximately 30% of hypertension cases may be attributable to obesity, and the figure may be as high as 60% in men under age 45.

    People who are overweight also are more likely to have hypertension. The most recent Behavioral Risk Factor Surveillance System (BRFSS) finds that nine of the 10 states with the highest rates of hypertension are in the South. West Virginia has the highest rate of 43.5%.

    What is obesity?

    Obesity is a medical condition that occurs when a person carries excess weight or body fat that might affect their health. A doctor will usually suggest that a person has obesity if they have a high body mass index.

    Body mass index (BMI) is a tool that doctors use to assess if a person is at an appropriate weight for their age, sex, and height. The measurement combines height and weight.

    A BMI between 25 and 29.9 indicates that a person is carrying excess weight. A BMI of 30 or over suggests that a person may have obesity.

    You can check your BMI by using a BMI Calculator.

    The Framingham Heart Study, a famous study for 44 years, estimated that excess body weight (including overweight and obesity), accounted for approximately 26 percent of cases of hypertension in men and 28 percent in women. And for approximately 23 percent of cases of coronary heart disease in men and 15 percent in women.

    Individuals with obesity have an increase in fatty tissue that increases their vascular resistance and in turn, increases the work the heart has to do to pump blood throughout the body.

    As of 2017 more than 70% of Americans are now either obese or overweight by this measure. However, the statistics are particularly worrying. Almost 40% of adults are obese.

    What is high blood pressure?

    Blood pressure is the force of blood pushing against blood vessel walls. It is measured in millimeters of mercury (mm Hg).

    High blood pressure (HBP) means the pressure in your arteries is higher than it should be. Another name for high blood pressure is hypertension.

    Hypertension facts:
    • Having high blood pressure puts you at risk for heart disease and stroke, which are leading causes of death in the United States.
    • About 75 million American adults (32%) have a high blood pressure—that’s 1 in every 3 adults.
    • About 1 in 3 American adults has prehypertension—blood pressure numbers that are higher than normal—but not yet in the high blood pressure range.
    • Only about half (54%) of people with high blood pressure have their condition under control.
    • High blood pressure was a primary or contributing cause of death for more than 410,000 Americans in 2014—that’s more than 1,100 deaths each day.
    • High blood pressure costs the nation $48.6 billion each year. This total includes the cost of healthcare services, medications to treat high blood pressure, and missed days of work.
    Obesity and hypertension: 

    According to the study “Mechanisms of obesity-induced hypertension,” published in March 2010, the correlation between Hypertension and Obesity is still yet to be fully explained. However, research suggests that there is particular importance on the impact that hypertension and obesity have on the sympathetic nervous system.

    Additional fat tissue in the body needs oxygen and nutrients in order to live, which requires the blood vessels to circulate more blood to the fat tissue. This increases the workload of the heart because it must pump more blood through additional blood vessels.

    More circulating blood also means more pressure on the artery walls. Higher pressure on the artery walls increases the blood pressure. In addition, extra weight can raise the heart rate and reduce the body’s ability to transport blood through the vessels.

    How does obesity increase the risk of developing hypertension?

    Being overweight and/or obese can cause high blood pressure in a variety of ways. When there is increased weight it takes more pressure to move the blood around the body. When the weight gain is in the abdominal area there is a greater risk for high blood pressure because this type of fat is more likely to cause the arteries to become thick and stiff.

    When the blood vessels get stiff it is harder to push the blood through. When it gets hard to move blood around the body there is an increase in adrenaline. This will increase salt retention and further increase blood pressure.

    The two keys to lowering obesity and high blood pressure

    The two major keys to lowering obesity and high blood pressure are diet and exercise. In losing weight not only will you lower your BMI into a healthy range, but at the same time, your blood pressure numbers will also decrease.

    According to the national guidelines and recent research, losing weight can lower both systolic and diastolic blood pressure – and potentially eliminate high blood pressure. For every 20 pounds you lose, you can drop systolic pressure 5-20 points. People who are considered prehypertension can benefit significantly by dropping 20 pounds.

    Starting a weight loss program

    It can really help to find a healthcare professional who has experience in helping people lose weight and make the lifestyle changes needed to keep the weight off. This could be a doctor, nurse, or other providers like a nurse practitioner or physician assistant. Developing a relationship with this person will help improve your chances of long-term success, as they can help you figure out the best plan for you, monitor your process, and provide advice and support along the way.

    Different approaches and plans work for different people, so it’s important to try not to get discouraged and to keep trying until you find something that works for you. Be careful about misinformation online and weight loss clinics with questionable ethics. Nothing out there is magic. Losing weight takes hard work, and keeping it off requires a plan that is sustainable long-term.

    Setting your weight loss goals

    It is important to set a realistic weight loss goal. Your first goal should be to avoid gaining more weight. Once you know your starting point, it is helpful to create milestones and health-related goals in order to start tracking your success.

    If you are overweight or obese, losing 5 percent of your body weight should be considered a success. In the longer term, losing more than 15 percent of your body weight and staying at this weight is an extremely good result. However, keep in mind that even losing 5 percent of your body weight leads to important health benefits, so try not to get discouraged if you’re not able to lose more than this.

    The DASH Diet

    DASH is a flexible and balanced eating plan that helps create a heart-healthy eating style for life.

    The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:

    • Eating vegetables, fruits, and whole grains
    • Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils.
    • Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils.
    • Decreasing the use of sugar-sweetened beverages and sweets.
    The Pritikin Solution:

    There is nothing extreme about the Pritikin Diet except that it is extremely healthy. In more than 100 studies published in peer-reviewed medical journals, the Pritikin Program of Diet and Exercise has been found to not only promote weight loss but also prevent and control many of the world’s leading killers, including diabetes, hypertension, and heart disease.

    Exercise: the second key

    How are high blood pressure and exercise connected? Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.

    Becoming more active can lower your systolic blood pressure — the top number in a blood pressure reading — by an average of 4 to 9 millimeters of mercury (mm Hg). That’s as good as some blood pressure medications. For some people, getting some exercise is enough to reduce the need for blood pressure medication.

    If your blood pressure is at a desirable level — less than 120/80 mm Hg — exercise can help prevent it from rising as you age. Regular exercise also helps you maintain a healthy weight — another important way to control blood pressure.

    To keep your blood pressure low, you need to keep exercising on a regular basis. It takes about one to three months for regular exercise to have an impact on your blood pressure. The benefits last only as long as you continue to exercise.

    A final thought:

    For many of us, our weight is something that we can choose to control. It is not always an easy thing to do. Eating is very social. It surrounds almost every aspect of our lives. From family get-togethers, holidays, birthdays, food revolves around our lives.

    But if we are serious about our health it warrants that we learn to say no to the foods that make use unhealthy and yes to those foods that promote health. Obesity does not have to be a medical condition that we accept.

    DASH diet

    How to Treat High Blood Pressure with Diet

    Eli Ben-Yehuda

    Written by Eli Ben-Yehuda

    On January 27, 2019

    The first-line treatment for hypertension is lifestyle modification, which often includes the DASH diet. What is it and how can it be improved?


     

    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.

    By following the DASH diet, you may be able to reduce your blood pressure by a few points in just two weeks. Over time, your systolic blood pressure could drop by eight to 14 points, which can make a significant difference in your health risks.

    Because the DASH diet is a healthy way of eating, it offers health benefits besides just lowering blood pressure. The DASH diet is also in line with dietary recommendations to prevent osteoporosis, cancer, heart disease, stroke and diabetes.

    About RESPeRATE – Lower High Blood Pressure Naturally.

    RESPeRATE is the only non-drug, FDA-Cleared device for lowering blood pressure naturally. It is clinically proven, doctor recommended and has no side effects.

    RESPeRATE lowers blood pressure by relaxing constricted blood vessels which cause high blood pressure. RESPeRATE does so by harnessing the therapeutic power of slow-paced breathing with prolonged exhalation in a way that is virtually impossible to achieve on your own. All you have to do is breathe along with RESPeRATE’s guiding tones.

    Learn More…

    DASH diet

    DASH Diet Chicken Parmesan

    Eli Ben-Yehuda

    Written by Eli Ben-Yehuda

    On September 19, 2018

    It amazes me the variety of foods you can enjoy while on the DASH diet. Some diets can become so boring that you just cannot eat one more meal. But with the DASH diet, there are such a plethora of different foods you don’t think you are on a diet. This weeks recipe is an Italian favorite of mine, Chicken Parmesan.

    I always like to include a nice side salad to ensure that I am getting all my veggies for the day.

    Ingredients:

  • ½ cup all-purpose flour
  • 8 boneless, skinless chicken breast halves, pounded to uniform thinness
  • ½ cup olive oil
  • 2 Tbsp butter
  • 4 cloves garlic, minced
  • 1 medium onion, chopped
  • ¾ cup wine (white or red)
  • 3 (14.5-oz) cans crushed tomatoes
  • 2 Tbsp sugar
  • ¼ cup chopped fresh parsley, divided, plus more for garnish
  • 1½ cups freshly grated Parmesan cheese
  • 1 lb thin linguine or other pasta, cooked al dente

  • Instructions:

    1. Combine flour with salt and pepper to taste on a large plate. Sprinkle chicken breasts on both sides with salt and pepper, then dredge them in seasoned flour. Set aside.

    2. Heat oil and butter in a skillet on medium-high. Fry chicken until golden, about 3 minutes per side. Remove from skillet; keep warm. Add garlic and onion to pan. Cook for 2 minutes.

    3. Pour in wine and scrape skillet, getting flavorful bits off the bottom. Cook for 3 minutes or until liquid is reduced by half.

    4. Stir in tomatoes, sugar, and salt and pepper to taste. Reduce heat to low and cook for 30 minutes. Add ⅛ cup parsley and ½ cup Parmesan.

    5. Arrange chicken on top of sauce; sprinkle remaining cheese over top. Cover skillet and simmer until cheese melts and chicken is hot. Sprinkle with ⅛ cup parsley. Put pasta on plates; top with chicken, sauce, and parsley.

    Click Here For more DASH Diet Recipies

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    Amazing DASH Diet Chili Bean-Stuffed Peppers

    Eli Ben-Yehuda

    Written by Eli Ben-Yehuda

    On August 5, 2018

    Well I have finished the first week of the DASH diet regime. My first-week weight loss results are 2.5 pounds. Not bad for the first week. I do not feel hungry or deprived. So here is this weeks recipe to try.

    Tonight for dinner I am in the kitchen making “Stuffed Peppers”. Now the thing I like about stuffed peppers is the combination of various foods that you can stuff your peppers with. For example tonight my peppers are being stuffed with basmati rice, brown lentils, onions, mushroom, walnuts, and a good tomato paste.

    But the recipe I am sharing with you is different, but also very tasty. This is a great DASH diet recipe to enjoy for lunch or dinner. I like to cook more than one serving, this way I have luck or dinner for the next day and with my busy schedule that is a blessing.

    Ingredients:
  • 4 small to medium green, red, or yellow sweet peppers
  • 1 cup cooked cooked rice
  • 1 15-ounce can chili beans with chili gravy
  • 1 15-ounce can or 2 8-ounce cans no-salt-added tomato sauce
  • 1/3 cup finely chopped onion
  • 3 ounces Monterey Jack cheese, shredded (3/4 cup)
  • Chili powder (optional)
  • Instructions:

    1.Remove tops, membranes, and seeds from sweet peppers. Chop enough tops to make 1/3 cup; set aside. If necessary, cut a thin slice from the bottom of each pepper so they sit flat. In a medium bowl stir together rice and undrained beans; spoon into peppers. Pour tomato sauce into the bottom of a 4 1/2-, 5- or 6-quart slow cooker; stir in reserved chopped pepper and onion. Place peppers, filled side up, in cooker.

    2.Cover and cook on low-heat setting for 6 to 6 1/2 hours or on high-heat setting for 3 to 3 1/2 hours.

    3.To serve, transfer peppers to a serving plate and cut in half if desired. Spoon tomato sauce over peppers and sprinkle with cheese and, if desired, chili powder.

    Click Here For More Amazing DASH Diet Recipes.

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    My 6-Week DASH Diet Challenge Begins!

    Eli Ben-Yehuda

    Written by Eli Ben-Yehuda

    On July 29, 2018

    Well, this morning begins phase one of the 6-week DASH Diet challenge. My weigh in this morning was 247 lbs with a BMI of 33.77 Obese Category One. All this on a 6-foot tall frame. I do not need to tell you that neither my weight or BMI are healthy.

    So with a green light from my physician, I am starting this off with a 3-day water only cleanse. After being on some heavy duty narcotics for 6 months from a knee surgery I feel I want to clean out the system.

    Now in following the DASH Diet, I will also be adding 3 additional measures of my own. No salt, no sugar, no oil. Do I expect to lose all the weight I need to in the next 6 weeks? I hope not. Quick weight loss almost assuredly means a quick return. I am expecting to take 1-year to lose 68 pounds. That turns out to be about 1.3 lbs per week, which is a healthy weight loss. My target BMI is 21.

    I plan on combining this with 30 minutes of brisk walking every morning with some lite weight training. So that’s the plan. If you should have any suggestions please email me, Eli, at [email protected]

     

    DASH diet

    DASH Diet Plan Explained – Is The DASH Diet For You?

    Eli Ben-Yehuda

    Written by Eli Ben-Yehuda

    On February 11, 2018

    In keeping with February’s “Heart Month” awareness this weeks video explains the DASH Diet. 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…


     

     

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    DASH diet

    DASH Diet: Declaring War On High Blood Pressure.

    Eli Ben-Yehuda

    Written by Eli Ben-Yehuda

    On December 6, 2016

    DASH is an acronym for Dietary Approaches to Stop Hypertension. This is exciting because it takes us from victim-hood to warrior. Taking us from, “I am doomed” to “I can beat this.” The truth is we do not need to take high blood pressure lying down. One of the ways we can take control is DASH. DASH is a lifelong approach to eating, ensuring that we get the nutrition we need and losing the weight that we do not.

     

    According to the “Mayo Clinic”, by following DASH, we can lower our systolic pressure as much as 8-14 points. Those points add up if you have HBP or Pre-HBP. This is the difference between being on medication or not. SO what does it entail? DASH is a lifestyle change that emphasizes vegetables, fruit, low fat dairy, and moderate amounts of whole grains, fish, meat, chicken, and nuts.

     

    There are 2 versions of DASH. The Standard DASH regimen which allows for 2,300 mg of sodium daily and the Low Salt DASH regimen which allows 1,500 mg of sodium daily.

     

    Changing your lifestyle isn’t always easy  so you want to remember these 4 simple rules.

     

    1. Change Gradually. If you’re only used to eating 1 serving of vegetables daily try adding a serving at lunch or dinner time.
    2. Reward successes and forgive slip-ups. Rewards should always be non-food items, even though rewarding yourself with chocolate sounds good. If you slip up, and we all do, find out what was your trigger and move on.
    3. Get Physical. Add physical activity to your new lifestyle. Whether it is walking, swimming, playing golf, or tennis find something you really enjoy and start doing it.
    4. Get Support. Again remember, change takes time. Speak with your physician or make an appointment with a dietitian, or join an online support group.

    Click Here To Read The Complete Article.  

    About RESPeRATE – Lower Blood Pressure Naturally.

    RESPeRATE is the only non-drug, FDA-Cleared device for lowering blood pressure naturally. It is clinically proven, doctor recommended and has no side effects.

     

    RESPeRATE lowers blood pressure by relaxing constricted blood vessels which cause high blood pressure. RESPeRATE does so by harnessing the therapeutic power of slow paced breathing with prolonged exhalation in a way that is virtually impossible to achieve on your own. All you have to do is breathe along with RESPeRATE’s guiding tones.

     

    Learn More…