DASH Diet For Dummies

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John Wiley & Sons, Sep 2, 2014 - Health & Fitness - 368 pages
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.

 

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Contents

Introduction 1
3
The DASH Diet and Wellness What Scientists Know
19
A Variation on the DASH Theme 25 DASH Powerful Medicine That Doesnt Come in a Pill 26 Chapter 3 Improving Your Overall Health
29
Gearing Up for a DASH Lifestyle
39
Presenting Your DASH Nutrition Primer
51
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...
69
Lessening the Risk of Heart Disease and Stroke
87
Contributing to a Healthy Weight
99
DASH MealPlanning Strategies 191 Chapter 15 Presenting Strategies for Dining Out and Traveling 209 Chapter 16 Adopting Everyday Lifestyle Cha...
231
Lunches
241
Fruited Chicken Salad
248
MouthWatering Entrees
253
Seared Scallops with Pistachio Sauce
256
Black Bean n Slaw Sliders 282 BlackTie Flat Iron Steak
258
Meatless Main Dishes
279
Side Dishes to Savor 267 Chapter 21 Meatless Main Dishes 279 Chapter 22 Slow Cooker and OnePot Meals
291

Keeping You Healthy from Head to Toe
121
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 ...
135
Breakfasts
145
DASHing Successfully Through the Grocery Store
155
Adopting the DASH Diet 137 Chapter 12 DASHing Successfully Through the Grocery Store 155 Chapter 13 Setting up a DASHFriendly Kitchen
173
DASH MealPlanning Strategies
191
Herbs de Provence Lamb Chops 265
205
Presenting Strategies for Dining Out and Traveling
209
Adopting Everyday Lifestyle Changes
217
Bold and Beefy SlowCooker Stew
294
Creole Fish
299
The Part of Tens
301
Ten Ways to Add Flavor without Salt
307
Ten Tips 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...
315
Grilled Pork Tenderloin Medallions 263
326
NoPeek SlowCooker Lasagna 296
328
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About the author (2014)

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.

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