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The Dash Diet for Hypertension
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Table of Contents

Contents

Preface

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

    Vegetables

    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

    Sweets

    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

    Soups

    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  Sauteed Collard Greens  Stuffed Acorn Squash  Sweet-Potato Chips

    Grains

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

    Salads

    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

    Breads

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

    Desserts

    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

    Breakfast

    Lunch

    Dinner

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

Index

Reviews

For once, something that sounds too good to be true really works. Developed by the medical school staffs of Harvard, Duke, Johns Hopkins, and Louisiana State University after a large clinical trial, the Dietary Approaches to Stop Hypertension (DASH) diet significantly reduces blood pressure, cholesterol, and homocysteine levels through diet alone, and experts agree that widespread adoption of the DASH diet would result in a substantial decrease in coronary heart disease and stroke. The diet includes eating four servings of fruits, four servings of vegetables, and two or three servings of low-fat dairy foods daily. Fatty foods, red meat, and sugar-sweetened foods and beverages are limited. Moore, who chaired the DASH trial, and his fellow authors explain the history of the DASH research as well the diet itself and provide clear and achievable tips on improving health and incorporating the diet into daily life. Two weeks of diet plans and 61 tempting recipes are included. The steps listed for making lifelong dietary changes are excellent. Recommended for all consumer health collections. Janet M. Schneider, James A. Haley Veterans' Hosp., Tampa, FL Copyright 2001 Cahners Business Information.

Dr. Patricia Elmer Senior Nutrition Investigator, Kaiser Permanente Center for Health Research Member, Nutrition Committee, American Heart Association Excellent! A medication-free alternative to help millions of Americans lower their high blood pressure and live healthier, longer lives.
Thomas Pickering, M.D. Director, Integrative and Behavioral Cardiac Health Program and Hypertension Section, Mount Sinai School of Medicine This is not just another fad diet, but one that is scientifically proven to be the best for people who are concerned about their blood pressure. The DASH studies were a major breakthrough in the prevention and treatment of hypertension, and the diet is now described in a practical and straightforward manner.
Aram V. Chobanian, M.D. Dean, Boston University Medical School The DASH diet is an exciting, new nutritional approach to the management of hypertension, and its effectiveness has been well documented by carefully controlled scientific studies. I recommend it not only for hypertensive patients but also for nutritionists, medical practitioners, and anyone interested in adopting a healthier lifestyle.
Shiriki K. Kumanyika, Ph.D., R.D., M.P.H. Center for Clinical Epidemiology & Biostatistics University of Pennsylvania School of Medicine This book is amazingly clear, comprehensive, and user-friendly. There is a lot of "what to do" and "how to do it." And also "why" for the consumer who wants to understand why to choose DASH over the other diets that are out there. This book will even convince the skeptics who don't believe that ordinary foods can make a big difference. There is no trick here.
Dr. Ronald Krauss Lawrence Berkeley National Laboratory, University of California, Chair, American Heart Association Council on Nutrition, Physical Activity, and Metabolism An excellent, user-friendly resource for people with high blood pressure, as well as anyone who wants to improve their heart health.
Norman K. Hollenberg, M.D., Ph.D. Professor of Medicine and Radiology, Harvard Medical School This book fills an unmet need, providing clear and simple guidelines supported by solid data obtained from outstanding studies. I have no doubt that it will work.

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