Lower your blood pressure in just two weeks with the #1 rated diet
When high blood pressure becomes chronic, it's called hypertension—a condition that affects 970 million people worldwide, and is classified by the World Health Organization as a leading cause of premature death. While medications can help, nothing beats dietary and lifestyle modifications in the fight against high blood pressure, and the DASH diet is a powerful tool in your arsenal. Focusing on lowering sodium intake and increasing fiber, vitamins, and minerals can help lower your blood pressure in as little as two weeks. It's no wonder that the DASH Diet is ranked as the number 1 diet for three years in a row and is endorsed by the American Heart Association, The National Heart, Blood, and Lung Institute, and The Mayo Clinic.
DASH Diet for Dummies is your ultimate guide to taking control of your body once and for all. Originally conceived to alleviate hypertension, the DASH Diet has been proven effective against a number of conditions including Type 2 diabetes, metabolic syndrome, PCOS, weight loss, and more. DASH Diet for Dummies contains all the information you need to put the diet into practice, including:
Over 40 DASH-approved recipes, including meals, snacks, and desserts
100+ DASH-approved foods, including meats, seafood, sweets, and more
Tips for navigating the grocery store and choosing healthier fare
A 14-day Menu Planner to help you get started today
The DASH Diet is built upon the principles of healthy eating and getting the most nutritional bang for your buck. Doctors even recommend DASH to their healthy patients as an easy, stress-free way to adopt the food habits that will serve them for life. DASH Diet for Dummies
is your roadmap on the journey to good health, so get ready to start feeling better every day.
About the Author
Sarah Samaan, MD, FACC, is a Physician Partner at the Baylor Heart Hospital and was named as a “Texas Super Doctor” by Texas Monthly for the past five years. Rosanne Rust, MS, RDN, LDN, specializes in nutrition communications and is the co-author of Calorie Counter Journal For Dummies and Glycemic Index Cookbook For Dummies. Cindy Kleckner, RDN, LD, FAND, works for the Cooper Aerobics Center specializing in weight management, cardiovascular health, corporate wellness, and nutritional culinary events.
Introduction 1 Part I: Getting Started with the DASH Diet 5 Chapter 1: What Is DASH? 7 Chapter 2: The DASH Diet and Wellness: What Scientists Know 19 Chapter 3: Improving Your Overall Health 29 Chapter 4: Gearing Up for a DASH Lifestyle 39 Chapter 5: Presenting Your DASH Nutrition Primer 51 Part II: DASHing toward Better Health 69 Chapter 6: Taking Charge of Hypertension 71 Chapter 7: Lessening the Risk of Heart Disease and Stroke 87 Chapter 8: Contributing to a Healthy Weight 99 Chapter 9: Reducing Diabetes Risk 111 Chapter 10: Keeping You Healthy from Head to Toe 121 Part III: Enjoying Life the DASH Way 135 Chapter 11: Adopting the DASH Diet 137 Chapter 12: DASHing Successfully Through the Grocery Store 155 Chapter 13: Setting up a DASH-Friendly Kitchen 173 Chapter 14: DASH Meal-Planning Strategies 191 Chapter 15: Presenting Strategies for Dining Out and Traveling 209 Chapter 16: Adopting Everyday Lifestyle Changes 217 Part IV: Smashing DASH Recipes 231 Chapter 17: Breakfast and Brunch Options 233 Chapter 18: Heart-Healthy Lunches 241 Chapter 19: Mouth-Watering Entrees 253 Chapter 20: Side Dishes to Savor 267 Chapter 21: Meatless Main Dishes 279 Chapter 22: Slow Cooker and "One-Pot" Meals 291 Part V: The Part of Tens 301 Chapter 23: Ten T ips to Follow DASH on a Budget 303 Chapter 24: Ten Ways to Add Flavor without Salt 307 Chapter 25: Ten Lifestyle Changes to Make So You Can Beat Hyper tension 311 Appendix: Metric Conversion Guide 315 Index 319