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The DASH Diet for Hypertension - Mark Jenkins

The DASH Diet for Hypertension

eBook Published: 21st June 2011
ISBN: 9781439140598
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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.



Part One

Why We Need DASH and How It Works

  1. Introducing DASH

    Take the 14-Day DASH Diet Challenge!

  2. Why DASH? Hypertension: The Silent Killer

    A Deadly Disease That Affects Millions

    What Is High Blood Pressure/Hypertension?

    What Causes High Blood Pressure?

    Who Is Most at Risk for Hypertension?

    Understanding Blood Pressure Readings

    Truth and Consequences

    How High Blood Pressure Is Treated

  3. Proving the Diet Works: How We Did It

    Top-Level Study Finally Launched

    DASH Study Design

    The Results

    The Science Behind DASH

    Implications of the Diet

    A "Feel-Good" Diet Too!

    A Postmodern Diet

Part Two

Making the Most of Your Commitment

  1. Optimizing the Diet: Salt Reduction Is the Answer

    The DASH-Sodium Study

    How Salt Influences Blood Pressure

    Lowering Your Salt/Sodium Intake: Here's How

  2. DASH Plus: Weight Loss, Exercise, and Limiting Alcohol Consumption

    Bring Your Body Fat to a Healthy Level

    Start an Exercise Program

    Launching a Vigorous Exercise Program

    Limit Your Alcohol Consumption

  3. Want to Lose Weight? DASH Has the Answer

    Fundamentals of Weight Loss

    Customizing the DASH Diet for Weight Loss

    The Substitution Solution

    The Skinny on Fat

    Nutrition Facts Panel and Food Labeling

    Keeping It Off

Part Three

DASH in Action

  1. Putting DASH into Action: How to Start Eating the DASH Way

    DASH in Three Easy Moves

    Preparing to DASH


    Fruits/Fruit Juices

    Dairy Foods (Milk, Cheese, and Yogurt)

    Grains (Bread, Cereal, Rice, and Pasta)

    Meat, Poultry, and Fish

    Nuts, Seeds, and Legumes

    Added Fats and Oils


    Healthy Hints for Home Cooking

    DASH-Friendly Cooking Methods

    Supermarket Savvy: How to Shop for DASH

    Dining Out on DASH

    Eating the DASH Way: Any Tom, Dick, or Harriet Can Do It

    Track Your Food Habits

  2. Make DASH Part of Your Life...for Life!

    Step 1: Recognize Your Food Issues

    Step 2: Believe You Will Succeed

    Step 3: Time It Right

    Step 4: One Step Leads You to the Next

    Step 5: Develop a SMART Action Plan

    Step 6: "Just Do It"

    Step 7: Assess Your Progress

    Step 8: Ask for Help If Things Aren't Going Well

    And the Final Step: Celebrate Every Success, No Matter How Small!

Part Four

DASH Menu Plans and Recipes

  1. Fourteen Days on the DASH Diet

    Meeting Your Calorie-Intake Requirement

    How the Menu Plans Break Down

    Week 1: 2,000-Calorie Menus

    Week 2: 2,000-Calorie Menus

    Snacking on the DASH Diet

  2. DASH Recipes

    Main Dishes

    Baked 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 Mustard


    Gingered Butternut Squash Soup • Tomato Bisque • Tomato-Orange Soup • Tortellini and Bean Soup

    Vegetable Side Dishes

    Broccoli Rabe • Green Beans with Almonds • Kale with Sesame Seeds • Limas and Spinach • Molasses-Braised Collards • Sautéed Collard Greens • Stuffed Acorn Squash • Sweet-Potato Chips


    Apple Cobbler • Blueberry Pancakes • Bulgur Wheat with Tomatoes • Couscous with Broccoli • Scallion Rice • Wild Rice Pilaf


    Broccoli 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 II


    Baked Brown Bread • Banana Raisin Nut Bread • Lemon Muffins • Lighter Sweet Country Corn Bread • Quick Pumpkin Bread


    Apple 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 Banana

  3. DASH Meal Plans




Appendix A The Science Behind DASH

The Role of Key Nutrients in Keeping Blood Pressure Healthy
How Potassium, Calcium, and Magnesium Combine to Lower Blood Pressure
Fiber Matters, Too
Appendix B A Formula to Calculate Your Daily Calorie Intake

Appendix C A Formula to Calculate Your Body Mass Index (BMI)

Appendix D Scientific Articles about the DASH Diet


ISBN: 9781439140598
ISBN-10: 1439140596
Audience: General
Format: ePUB
Language: English
Number Of Pages: 368
Published: 21st June 2011
Publisher: Atria Books

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