The Complete Dash Diet For Beginners Beneficial Guide
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The Complete Dash Diet For Beginners Guide is the perfect resource for anyone who wants to implement a healthy diet into their lifestyle. The guide was created with those living with chronic illness in mind and includes information on how to follow a low sodium, high fiber diet that will promote weight loss, detoxification, and overall health.
When you are first put on the dash diet you want to find one source that is the complete dash diet for beginners. Unfortunately, there is no such thing. Just like everything else in life, everyone is different that has to follow this lifestyle way of eating. You need to work with your doctor and follow the guidelines that work for you and not what works for someone else. Everyone will have different sodium guidelines to abide by. It all depends on your body and your health.
There are many types of diets on the market these days. Some are fads, and some are a way of life. The Dash Diet is more of a way of life, and it’s designed to be low sodium to help lower your blood pressure. The Dash Diet for beginners can be confusing and frustrating.
We should all follow a healthier diet for our overall health. Sometimes, you have a medical condition that requires a special diet even more. Having high blood pressure is one of those medical conditions. The DASH diet focuses on fruits, vegetables, whole grains, and lean meats.
One good way to determine how healthy you are is to assess your heart health. Although there are many factors that can contribute to a healthy heart, the most important areas you can easily measure yourself are your resting heart rate and your resting/active blood pressure.
Table of Contents
7 Basic questions about your healthy heart and blood pressure
- What is resting heart rate?
When you are resting, count how many times your heart beats in a minute. Resting could be standing, sitting, or lying down. The most important factor to consider is that you are not engaging in exercise, as this would raise the heart rate.
- What should my resting heart rate be?
Most healthy adults will have a resting heart rate of 60-100 beats per minute (BPM).
Generally, the lower the number of beats the more efficient the heart is at pumping blood. For example, elite athletes have been shown to have resting heart rates around 40 BPM.
- What is blood pressure?
Blood pressure is the amount of strength at which the heart pumps blood through the arteries.
- What is a healthy blood pressure?
Healthy blood pressure should fall around 120/80.
- What happens if my blood pressure is too high or too low?
If the pressure is high, this is an indication that the heart is working harder than it needs to and can put strain on the heart and lead to chronic disease.
If the pressure is too low, you could be pushing more blood through than is needed or your blood could be too thin.
In general, the higher the blood pressure the higher the instance of chronic diseases. Even someone who has a blood pressure of 135/80 is twice as likely to have heart disease than someone with a blood pressure of 115/75.
- Can I reduce my blood pressure without medication?
There are many ways you can lower your blood pressure without any prescription medication. The best ways are:
• Get regular exercise ‒ especially cardiovascular exercise.
• Eat a diet low in cholesterol.
• Limit your intake of fatty foods.
• Avoid smoking.
- Healthy Heart = Healthy Body
Keep in mind that you might be visually fit, but if your heart is not functioning efficiently, you can be prone to chronic disease.
Take some time to visit a qualified health professional and get your blood pressure checked out.
Be at your best: monitor your heart rate and blood pressure to live your healthiest life.
It is recommended that people eat no more than 3/4 teaspoon (1,500 mg) of sodium per day on the Dash Diet. This can be hard and confusing as a Dash Diet for beginners because there is hidden salt in a lot of products. Did you know that even ketchup is high in sodium? Heinz ketchup has 150mg of sodium for a 1 teaspoon serving size. That’s crazy. Thankfully there is a no salt added Heinz ketchup variety that only has 5mg of sodium.
I was recently put on the Dash Diet to help lower my out-of-control blood pressure. I’ve been hospitalized 3 times in the last 6 months because of extremely high blood pressure. I even spent 2 weeks in the ICU and suffered a mini-stroke. This is around the same time I found out that I also have stage 3 chronic kidney disease. They are sometimes related. Your kidneys not only help to flush out the toxins in your body, but they also help to regulate your blood pressure.
The complete dash diet for beginners is a myth.
The complete dash diet for beginners to the Dash Diet doesn’t exist for a few reasons. Everyone has different guidelines depending on their own individual health. Some people are on the Dash diet to lose weight, some are on the diet to help lower their blood pressure.
Now you have to read the nutritional labels on the food you buy very closely. At first, this makes grocery shopping take so much longer. As you are on diet you get used to what you can and can not eat. I can no longer eat things like bacon, sausage, and lunch meat. All of those are very high in sodium.
There are cookbooks and recipes online for a lower sodium diet. You can also adapt your favorite recipes into a low sodium one, it just takes time and trial and error. There are many low sodium products on the market, you just need to search for them. If your local grocery store does not sell low sodium products you can purchase them online. Amazon is a good source, especially if you have prime.
I am still adjusting to being on the dash diet. It’s not easy to limit your salt intake since there is salt in so many different foods. You can no longer eat canned foods even vegetables. For vegetables, it has to be frozen or fresh. Thankfully there are more and more no salt added products on the market, you just have to take the time to look for them.
With the complete dash diet for beginners, a great tip is to create a menu plan. Creating a menu plan helps you to stay on track to changing the way you eat. It also helps with your grocery shopping.
Do you have any experience with the complete Dash Diet for beginners?
If so, I’d love to hear your favorite recipes.
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