DASH Diet for Hypertension
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More than 50 million Americans suffer from high blood pressure, and most of them control it by taking prescription drugs with potentially dangerous side effects. But there is a natural, affordable, and easy-to-manage alternative to medication: the DASH (Dietary Approaches to Stop Hypertension) diet. Developed by a world-class team of doctors and nutritionists, the DASH diet is clinically proven to lower blood-pressure levels and thereby reduce the risk of heart failure, stroke, and kidney disease. Now, with The DASH Diet for Hypertension, readers can benefit from:• A hearty and healthful selection of DASH menus, recipes, even grocery lists • DASH weight-loss and exercise programs for everyday living• The science behind DASH, including calorie worksheets and a formula to calculate body-mass ...and much more from this revolutionary program, which is recommended by the American Heart Association; the National Heart, Lung, and Blood Institute; the American Society for Hypertension; and other leading medical authorities.
ContentsPrefacePart OneWhy We Need DASH and How It WorksIntroducing DASHTake the 14-Day DASH Diet Challenge!Why DASH? Hypertension: The Silent KillerA Deadly Disease That Affects MillionsWhat Is High Blood Pressure/Hypertension?What Causes High Blood Pressure?Who Is Most at Risk for Hypertension?Understanding Blood Pressure ReadingsTruth and ConsequencesHow High Blood Pressure Is TreatedProving the Diet Works: How We Did ItTop-Level Study Finally LaunchedDASH Study DesignThe ResultsThe Science Behind DASHImplications of the DietA "Feel-Good" Diet Too!A Postmodern Diet Part TwoMaking the Most of Your CommitmentOptimizing the Diet: Salt Reduction Is the AnswerThe DASH-Sodium StudyHow Salt Influences Blood PressureLowering Your Salt/Sodium Intake: Here's HowDASH Plus: Weight Loss, Exercise, and Limiting Alcohol ConsumptionBring Your Body Fat to a Healthy LevelStart an Exercise ProgramLaunching a Vigorous Exercise ProgramLimit Your Alcohol ConsumptionWant to Lose Weight? DASH Has the AnswerFundamentals of Weight LossCustomizing the DASH Diet for Weight LossThe Substitution SolutionThe Skinny on FatNutrition Facts Panel and Food LabelingKeeping It Off Part ThreeDASH in ActionPutting DASH into Action: How to Start Eating the DASH WayDASH in Three Easy MovesPreparing to DASHVegetablesFruits/Fruit JuicesDairy Foods (Milk, Cheese, and Yogurt)Grains (Bread, Cereal, Rice, and Pasta)Meat, Poultry, andFishNuts, Seeds, and LegumesAdded Fats and OilsSweetsHealthy Hints for Home CookingDASH-Friendly Cooking MethodsSupermarket Savvy: How to Shop for DASHDining Out on DASHEating the DASH Way: Any Tom, Dick, or Harriet Can Do ItTrack Your Food HabitsMake DASH Part of Your Life...for Life!Step 1: Recognize Your Food IssuesStep 2: Believe You Will SucceedStep 3: Time It RightStep 4: One Step Leads You to the NextStep 5: Develop a SMART Action PlanStep 6: "Just Do It"Step 7: Assess Your ProgressStep 8: Ask for Help If Things Aren't Going WellAnd the Final Step: Celebrate Every Success, No Matter How Small! Part FourDASH Menu Plans and RecipesFourteen Days on the DASH DietMeeting Your Calorie-Intake RequirementHow the Menu Plans Break DownWeek 1: 2,000-Calorie MenusWeek 2: 2,000-Calorie MenusSnacking on the DASH DietDASH RecipesMain DishesBaked Catfish • Baked Macaroni and Cheese • BBQ Pork Chops • Blackened Beef with Greens and Red Potatoes • Chicken and Broccoli Bake • Chicken Fruity Stir-fry • Chicken with Rice • Dave's Cajun Catfish • Fettuccine with Chicken and Vegetables • Grilled Tuna • Hawaiian Chicken Sandwich • Mango and Black Bean Salad with Grilled Shrimp • New Orleans Red Beans and Rice • Northeast Gumbo • Snapper with Greens • Spicy Cod • Sweet-and-Sour Pork with Vegetables • Swiss Cheese Sandwich • Turkey Burger • Vegetarian Lasagna • Vegetarian Spaghetti Sauce • Vermont Roast with Brown MustardSoupsGingered Butternut Squash Soup • Tomato Bisque • Tomato-Orange Soup • Tortellini and Bean SoupVegetable Side DishesBroccoli Rabe • Green Beans with Almonds • Kale with Sesame Seeds • Limas and Spinach • Molasses-Braised Collards • Sautéed Collard Greens • Stuffed Acorn Squash • Sweet-Potato ChipsGrainsApple Cobbler • Blueberry Pancakes • Bulgur Wheat with Tomatoes • Couscous with Broccoli • Scallion Rice • Wild Rice PilafSaladsBroccoli and Walnut Salad • Cherry Tomato and Scallion Salad • Coleslaw with Dates • Fresh Fruit Salad • Hot Red Potato and Spinach Salad • Soybean Salad • Spicy Carrot Salad • Three-Bean Salad • Tomato and Red Onion Salad • Tossed Salad I • Tossed Salad IIBreadsBaked Brown Bread • Banana Raisin Nut Bread • Lemon Muffins • Lighter Sweet Country Corn Bread • Quick Pumpkin BreadDessertsApple Crisp • Baked Apple • Chocolate-Dipped Fruit • Crustless Pumpkin Pie • Low-Calorie Walnut Brownies • Orange-Banana Fruit Salad • Smoothie • Sweet Potato Pie • Tapioca with Mandarin Oranges • Tropical Delight • Vanilla Pudding with BananaDASH Meal PlansBreakfastLunchDinner Appendix A The Science Behind DASHThe Role of Key Nutrients in Keeping Blood Pressure Healthy How Potassium, Calcium, and Magnesium Combine to Lower Blood Pressure Fiber Matters, TooAppendix B A Formula to Calculate Your Daily Calorie IntakeAppendix C A Formula to Calculate Your Body Mass Index (BMI)Appendix D Scientific Articles about the DASH DietIndex
