Mediterranean Dash Diet Cookbook: 100+ Heart-healthy Recipes to Lower Blood Pressure Naturally | Includes 4-week Meal Plan, Grocery Lists & Full-color Photos

Explore over 100 thoroughly tested, flavor-packed recipes inspired by the vibrant cuisines of Greece, Italy, Spain, France, and the Middle East — all adapted to meet the low-sodium, nutrient-rich guidelines of the DASH diet.Designed for real kitchens and busy schedules, every recipe comes with clear step-by-step instructions, making this book ideal for beginners. At the same time, creative flavor pairings, non-basic meal ideas, and pro cooking tips will inspire even seasoned home cooks.This cookbook also includes:A structured, calorie-balanced 4-week meal plan for weight management (1,700–1,800 kcal/day)Weekly grocery shopping lists organized by food categoryNutritional breakdowns for every recipeDiet-friendly labels: Vegan, Vegetarian, Pescatarian, Gluten-Free, Dairy-FreeFull-color photos for every major dishMediterranean Perfect Plate guidance for effortless meal compositionIngredient quantities provided in both U.S. and metric units for readers in the US, UK, and EuropeWhether you’re looking to lower blood pressure, manage weight, or simply eat smarter — this book gives you everything you need to succeed, one satisfying dish at a time.