Lower Your Blood Pressure - Dash Diet Meal Plan to Decrease Blood Pressure Naturally

by Jennifer Koslo

Make your healthy heart a habit with the diet and meal plan in Lower Your Blood Pressure.

As 54% of the 75 million Americans who suffer from hypertension know, leading a heart-healthy lifestyle is easier said than done. Recognizing both the rewards and challenges of dieting to lower your blood pressure, Jennifer Koslo, PhD, RD, CSSD, lays out an effective and easy to follow 21-day DASH diet meal plan to help you start and stick to healthy habits. Featuring over 75 low-sodium, high-potassium, and magnesium-filled recipes, Lower Your Blood Pressure is your kick-start guide to get your heart beating right.

Lower Your Blood Pressure contains:
•A 21-Day DASH Diet Meal Plan preparing you with weekly menus and shopping lists to start you down the right path
•Over 75 Quick and Easy DASH Recipes providing low-sodium, high-potassium, and magnesium meals made in 30 minutes or less
•Helpful Tips offering techniques to de-stress and nutritional insight
•An Essential Overview covering the basics of managing your blood pressure

Lower Your Blood Pressure includes recipes such as: Blueberry-Vanilla Yogurt Smoothie, Carrot Cake Overnight Oats, Asparagus and Wild Garlic Risotto, Enchiladas with Bean Medley, Tandoori Chicken with Rice, Halibut with Greens and Ginger, Beef Tenderloin with Balsamic Tomatoes, Southwestern Meatballs, Peanut Butter Rice Pudding, Banana-Chocolate Chip Muffins, and much more!

Take the pressure out of keeping your sodium levels in check with Lower Your Blood Pressure.

190 pages, Kindle Edition

Published September 26, 2017

Reviews

[Claire Neilson · Rating 5 out of 5]

Simple and easy to make recipes with a good introduction narrative to each one. I initially borrowed this book from a Kindle Unlimited free trial. I was so impressed by it, that I chose to buy it to keep.
It made me more aware of the salt content of many processed and restaurant food and the superior nutritional content of making your own.
Supermarket pre made sandwiches/wraps for an example, some have 2-3g of salt alone!
Keeping a healthy blood pressure reading as we age is so important.

[DelAnne Frazee · Rating 5 out of 5]

Title: Lower Your Blood Pressure - Dash Diet Meal Plan to Decrease Blood Pressure Naturally.
Author: Jennifer Koslo PhD, RD, CSSD
Publisher: RockRidge Press
Published: 9-26-2017
Pages: 190
Genre: Health & Fitness
Sub-Genre: Cardiology & Heart Disease, Cardiovascular Health, Cookbooks, Physical Ailments, Dieting,
ISBN: 9781939754226
ASIN: B0757T9BVT
Reviewed For Calllisto Publishing & Rockridge Press
Reviewer: DelAnne
Rating: 4.75 Stars


Nearly the first quarter of the book explains why controlling your blood pressure is important and how a few changes in your diet can reduce your blood pressure. Jennifer Koslo does not claim that everyone will have significant reduced blood pressure, but to some degree most should see some results. Again this is not a substitute for your medication and you should discuss any dietary changes with your doctor. Do not stop taking your medication without talking it over with your doctor first. It is dangerous and can cause health risks. Instead work with your doctor and as you change your diet discuss if you should reduce your meds as time passes. Yes this part can be a bit slow at times but it is important to read Starting Fresh, Going Dash the Easy Way & The Plan so you understand what you are getting into and how it affects your body.



Now we get to the good part the scrumptious recipes. There is something for every meal. You don't have to give up on tasty meals. These are flavorful and filling. There are breakfast recipes, Entrees (Both for the vegetarians and the Carnivores), Sides, snacks and desserts as well as how to make your own, healthy sauces and condiments. There are also what to do when eating out and a recipe index included.


Be sure to try the Blueberry and Vanilla Yogurt Smoothie or if you want something a bit heartier Beef Tacos and for Dessert I finished up with Grilled Banana Split Bowl. My family never even realized it was aimed toward healthy instead of rich in empty calories and fat (not to mention it tasted fantastic) So now you know eating healthy does not mean bland.


My rating of "Lower Your Blood Pressure - Dash Diet Meal Plan to Decrease Blood Pressure Naturally." is 4.75 out of 5 stars.


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[J. · Rating 4 out of 5]

First things first: DASH is an acronym that stands for “dietary approaches to stop hypertension.” The basic idea is this: more fruits and vegetables on your dinner plate, less red meat and salt. Easier said than done, right? Hence, the need for this book. Koslo, a Registered Dietitian, takes the reader by the hand and guides him or her through three introductory chapters. Chapter 1, “Starting Fresh,” is a primer on high blood pressure, what DASH is all about and what kind of outcomes to expect. Chapter 2, “Going DASH, The Easy Way,” contains a five-step plan to change one’s eating habits for the better, and admittedly, this is going to take some will power, but which would you rather have: a fridge and panty filled with healthy food choices or a medicine cabinet overflowing with high blood pressure pills? Chapter 3 is about planning, period. As the author notes, “To help you get started with the DASH diet, this chapter contains a 21-day sample DASH meal plan complete with weekly shopping lists and a basic pantry list” (page 31). Sometimes the hardest part of making a change is just getting organized, and this section not only streamlines the process, but helps cut down on the amount of decision making you’ll need to do.
The bulk of the book consists of individual recipes based on the principles discussed in the aforementioned chapters. These are organized by type of entrée, such as poultry and seafood/beef and pork/snacks and deserts and so on. Each one begins with an introductory paragraph giving the reader a snapshot of the health benefits of the ingredients involved, which are listed in a column on the left hand side of the page. Instructions form a column on the right hand side. Many recipes include a shaded text box with tips on substituting or making preparation/cooking easier. Other tidbits include prep time, cooking time and number of servings.
Despite having a number of advanced degrees (Ph.D. in education, double master’s in exercise science and human nutrition), Koslo writes in a conversional tone, and clearly explains any necessary technical verbiage. One quibble is that this book is pretty light on illustrations. It would have been nice to have had photos of each prepared dish, but that likely would have added to the cost of the volume. Be that as it may, this compact tome is logically laid out and easy to read, therefore this book should be on the kitchen book shelf of anyone who wishes to eat a healthier home cooked meal.
Review by Michael F. Bemis

[David · Rating 4 out of 5]

Good advice; good recipes, even if only used for inspiration.

[Jacqueline Lawrence · Rating 3 out of 5]

Some points interesting but overall not as good, worthwhile!