Mark Jenkins, Thomas J Moore

The Dash Diet for Hypertension

Lower Your Blood Pressure in 14 Days - Without Drugs

• Broschiertes Buch

Produktbeschreibung

The DASH diet is based on the largest clinical trial of its kind ever done and is scientifically proven to significantly reduce high blood pressure.

Produktdetails

• Verlag: POCKET BOOKS
• Seitenzahl: 368
• Erscheinungstermin: 19. Juli 2011
• Englisch
• Abmessung: 216mm x 139mm x 30mm
• Gewicht: 304g
• ISBN-13: 9781451665581
• ISBN-10: 145166558X
• Artikelnr.: 33808911

Autorenporträt

Mark Jenkins is a journalist and the author of several health books, including the Sports Medicine Bible, and is a consultant to the Harvard Medical School system.

Inhaltsangabe

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
4. 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
5. 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
6. 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
7. 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
8. 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
9. 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
10. 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 Sautéed 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
11. 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