DASH Diet For Dummies

Sarah Samaan, MD, is board certified in cardiology, nuclear cardiology, and echocardiography, and she blogs at BestPracticesHealthy Heartcom.
 
Rosanne Rust, MS, RDN, is a Registered Dietitian Nutritionist, freelance writer, and blogger at Chew the Facts(r), who specializes in nutrition communications.
 
Cindy Kleckner, RDN, LD, FAND, is a Culinary Registered Dietitian Nutritionist, author, recipe developer, and professional speaker.

Get on track to lower your blood pressure in just two weeks!
 
Almost half of all adults in the United States have high blood pressure--but many of us are not aware of it. High blood pressure, also known as hypertension, has serious health implications. It is classified as a leading cause of premature death by the World Health Organization, contributing to strokes, heart attacks, heart failure, kidney failure, and even dementia. While medications are often necessary to keep blood pressure in the safe zone, a judicious dietary and lifestyle overhaul will greatly help manage your blood pressure and your overall heart health.
 
Written in an easy-to-follow, friendly style by three heart and nutrition experts, DASH Diet For Dummies shows you how increasing fiber, vitamins, and minerals, along with reducing your sodium intake when needed, can lower your blood pressure in just two weeks! Ranked the #1 Best Diet for Healthy Eating as well as #2 Best Diets Overall by U.S. News & World Report, the DASH Diet is specifically aimed at relieving hypertension and is endorsed by the American Heart Association, The National Heart, Blood, and Lung Institute, and the Mayo Clinic--and is also proven to be effective against conditions such as Type 2 diabetes, metabolic syndrome, PCOS, and more.
* Improve heart health with lower blood pressure
* Reduce cholesterol
* Lose weight
* Follow simple, tasty recipes
 
So, don't let hypertension scare you. Along with good medical care, the DASH diet makes lowering your blood pressure achievable - and tasty! By following the straightforward meal plans and trying out our favorite recipes in DASH Diet for Dummies, you'll set yourself on the fast, proven journey to better blood pressure - and be on your way to a healthy and heart-smart future!

Introduction 1
 
Part 1: Getting Started with the DASH Diet 5
 
Chapter 1: What is DASH? 7
 
Chapter 2: The DASH Diet and Wellness: What Scientists Know 21
 
Chapter 3: Improving Your Overall Health 31
 
Chapter 4: Gearing Up for a DASH Lifestyle 43
 
Chapter 5: Presenting Your DASH Nutrition Primer 57
 
Part 2: DASHing toward Better Health 75
 
Chapter 6: Taking Charge of Hypertension 77
 
Chapter 7: Reducing the Risk of Heart Disease and Stroke 95
 
Chapter 8: Maintaining a Healthy Weight 107
 
Chapter 9: Reducing Diabetes Risk 119
 
Chapter 10: Keeping Yourself Healthy from Head to Toe 131
 
Part 3: Enjoying Life the DASH Way 145
 
Chapter 11: Adopting the DASH Diet 147
 
Chapter 12: DASHing Successfully through the Grocery Store 167
 
Chapter 13: Setting Up a DASH-Friendly Kitchen 187
 
Chapter 14: DASH Meal-Planning Strategies 207
 
Chapter 15: Dining Out and Traveling on DASH 227
 
Chapter 16: Adopting Everyday Lifestyle Changes 235
 
Part 4: Smashing DASH Recipes 249
 
Chapter 17: Delicious Breakfasts and Brunches 251
 
Chapter 18: Quick and Healthy Lunches 259
 
Chapter 19: Mouth-Watering Entrees 271
 
Chapter 20: Savory Side Dishes 285
 
Chapter 21: Meatless Main Dishes 295
 
Chapter 22: One-Pot and Sheet-Pan Meals 307
 
Chapter 23: Sweet Endings 315
 
Part 5: The Part of Tens 321
 
Chapter 24: Ten Tips for Following DASH on a Budget 323
 
Chapter 25: Ten Ways to Add Flavor without Salt 327
 
Chapter 26: Ten Lifestyle Changes to Curb Hypertension 333
 
Appendix: Metric Conversion Guide 339
 
Index 343