Efnisyfirlit

• Introduction
  • About This Book
  • Foolish Assumptions
  • Icons Used in This Book
  • Beyond the Book
  • Where to Go from Here
• Part I: Getting Started with the DASH Diet
  • Chapter 1: What Is DASH?
    • Understanding the DASH Difference
      • Looking at how DASH came to be
      • Recognizing why DASH isn’t just another trendy diet
    • DASH: A Dietary Prescription for a Healthier Lifestyle
      • The basic dietary guidelines
      • The most powerful lifestyle changes
    • Preparing for Success with DASH
      • Adopting an eating style (NOT going on a diet)
      • Creating lifestyle changes that stick
    • A DASH of Caution
  • Chapter 2: The DASH Diet and Wellness: What Scientists Know
    • Exploring the Science behind the Diet
      • Setting up the study
      • Conducting the research
      • Analyzing the results
    • Responding to America’s Salt Obsession with Further DASH Research
    • Omni-Heart: A Variation on the DASH Theme
    • DASH: Powerful Medicine That Doesn’t Come in a Pill
  • Chapter 3: Improving Your Overall Health
    • Fighting the Silent Killer: Hypertension
      • Why blood pressure matters
      • How DASH can help
    • DASH and Cholesterol
      • Why cholesterol matters
      • How DASH can help
    • Battling the Bulge
      • Why weight matters
      • How DASH can help
    • Fighting Diabetes
      • Why diabetes matters
      • How DASH can help
    • Tackling Cancer
      • Why cancer matters
      • How DASH can help
  • Chapter 4: Gearing Up for a DASH Lifestyle
    • Setting Yourself Up for a DASHing Success
    • More of This, Less of That
      • Increasing the quantity of fruits, vegetables, nuts, seeds, and beans
      • Decreasing the amount of saturated fat, cholesterol, and sodium
    • Creating Goals for Dietary Change
      • Being SMART
      • Tracking your progress
    • Planning around Obstacles
  • Chapter 5: Presenting Your DASH Nutrition Primer
    • Revealing Where Sodium Hides
      • Processed foods
      • Table salt alternatives
    • Figuring Out How Much Sodium You Really Need
    • Reducing Your Salt Intake by Retraining Your Taste Buds
      • Stepping away from the salt shaker
      • Employing table salt substitutes
    • Examining the DASH Diet Framework
      • 2 to 3 servings of low-fat dairy
      • 4 to 5 servings of vegetables
      • 4 to 5 servings of fruit
      • 6 to 8 servings of grains
      • Small servings of better fats
      • 2 servings of lean proteins
      • 4 to 5 servings of nuts, seeds, and legumes
• Part II: DASHing toward Better Health
  • Chapter 6: Taking Charge of Hypertension
    • A Crash Course in Cardiology
    • Zeroing In on Blood Pressure Basics
      • Figuring out what those numbers indicate
      • Understanding high blood pressure readings
    • Distinguishing between Primary and Secondary Hypertension
    • Examining the Factors That Contribute to Primary Hypertension Risk
      • Diet
      • Obesity
      • Exercise
      • Smoking
      • Alcohol
      • Stress
      • Family history
      • Age
    • Exploring the Medical Treatments for Hypertension
    • Reducing Your Risk of Hypertension with DASH
  • Chapter 7: Lessening the Risk of Heart Disease and Stroke
    • Introducing the Cholesterol Component of Cardiovascular Disease
      • Understanding how plaque happens
      • Breaking down the ideal numbers
    • Getting Acquainted with Matters of the Heart
      • Palpitations: Heart rhythms gone haywire
      • Heart attack: When the flow of oxygen-rich blood gets blocked
      • Heart failure: When the heart can’t keep up
    • Stroke, Otherwise Known as a “Brain Attack”
      • Sifting through the facts on strokes
      • Acting FAST if you suspect a stroke
    • Fighting Heart Disease and Stroke with DASH
  • Chapter 8: Contributing to a Healthy Weight
    • Understanding the True Effect of Excess Weight on Your Health
      • Diabetes
      • Hypertension
      • High cholesterol, heart disease, and stroke
      • Lung disease
      • Intestinal issues
      • Reproductive issues
      • Arthritis
      • Cancer
      • Mental health issues
    • Who’s at Risk for Obesity?
    • Figuring Out whether You’re Overweight
      • Determining your BMI
      • Measuring waist circumference
    • Eating Your Way to a Healthy Weight with DASH
      • Losing weight
      • Maintaining a healthy weight
  • Chapter 9: Reducing Diabetes Risk
    • Digging into Diabetes
      • Pre-diabetes
      • Metabolic syndrome
    • Examining the Not-So-Obvious Downsides of Diabetes
    • Determining Your Risk for Diabetes
    • Watching for the Signs That You Have Diabetes
    • Treating Diabetes
      • Lifestyle
      • Pills
      • Shots
    • DASH and Diabetes: A Perfect Prescription
  • Chapter 10: Keeping You Healthy from Head to Toe
    • Realizing How Food Affects Your Brain
      • Breaking down brain fog
      • Mulling over mild cognitive impairment
      • Bettering your brain function with DASH
    • Maintaining Healthy Kidney Function
      • Getting a grip on normal kidney function
      • Discovering how hypertension impairs kidney health
      • Creating balance with DASH
    • Reducing Cancer Risk
      • What you should know about cancer
      • DASH as cancer prevention
• Part III: Enjoying Life the DASH Way
  • Chapter 11: Adopting the DASH Diet
    • Creating a Change-Driven Plan of Attack
    • Easing Tasty, DASH-Friendly Foods into Your Diet
      • Sneaking in fruits and veggies
      • Enjoying vegetables in new ways
      • Going beyond plain ol’ milk to get your daily dairy
    • Surveying Common Obstacles
      • Forgetting about liquid calories
      • Craving junk food
      • Meeting resistance within your household
    • Presenting a Sample 14-Day Meal Plan
  • Chapter 12: DASHing Successfully Through the Grocery Store
    • Getting Organized before You Go
    • Deciphering the Many Details and Claims on Food Packaging
      • Analyzing the Nutrition Facts label
      • Vetting nutrient claims
    • Treading Carefully in the Center Aisles
    • Focusing on the Perimeter of the Store for Wholesome Food Choices
      • Checking out the produce aisle
      • Sorting through the bread options
      • Protein pointers
      • Browsing the dairy case
      • Choosing wisely in the freezer section
      • Buying fats and oils
    • Heading Home and Storing Your Food with Care
  • Chapter 13: Setting up a DASH-Friendly Kitchen
    • Creating a Healthy Pantry
      • Pantry staples
      • Refrigerator staples
      • Freezer staples
    • Arming Yourself with the Right Kitchen Supplies
      • Cookware basics
      • Essential knives
      • Helpful kitchen tools
    • Infusing More Flavor into Food — without Salt
      • Citrus
      • Spice blends
      • Aromatic vegetables
      • Veggie purées
      • Coulis
      • Salsas
      • Roasting and grilling
    • Making Over Recipes So You Can Indulge without Guilt
      • Changing cooking methods
      • Modifying ingredients
  • Chapter 14: DASH Meal-Planning Strategies
    • Getting a Grip on How Meal Planning Works
      • Using MyPlate to plan DASH-friendly meals
      • Putting portions into perspective
    • Starting the Day off Right
      • Grab-and-go breakfasts
      • Make-ahead morning fixings
    • Packing Your Lunch to Avoid the Takeout Trap
      • Embracing the bento box
      • Going beyond PB & J
    • Taking Shortcuts to Dinnertime
      • Prepping ingredients ahead of time
      • Stocking up on freezer-friendly staples
      • Putting your slow cooker to work
      • Cooking in batches
      • Making one-pot meals
      • Livening up leftovers
  • Chapter 15: Presenting Strategies for Dining Out and Traveling
    • Dining Out with DASH, Generally Speaking
      • Lay off the salt shaker
      • Share and share alike
    • Finding the Healthy Options at Various Types of Restaurants
      • Sit-down restaurants
      • Fast food places
      • Ethnic options
    • Planning Ahead to Follow DASH on the Road
      • Travel tips to help you stick to your goals
      • Simple portable snacks
  • Chapter 16: Adopting Everyday Lifestyle Changes
    • Remembering That the Rat Race Isn’t Really a Race
      • Getting enough quality sleep
      • Savoring your food rather than scarfing it down
      • Practicing mindfulness in your everyday life
    • Coping with Stress
      • Exercising regularly
      • Connecting the mind and body with yoga
      • Meditating
    • Calling on Your Support System
      • Figuring out how family and friends can help
      • Enlisting an exercise partner
    • Sticking to the DASH Plan
      • Building strategies toward lasting success
      • Keeping track of where you’re at with a journal or app
      • Dealing with falling off the wagon
• Part IV: Smashing DASH Recipes
  • Chapter 17: Breakfast and Brunch Options
    • Unscrambling Breakfast, the Most Important Meal of the Day
    • Getting Creative with the Food Groups
  • Chapter 18: Heart-Healthy Lunches
    • Preparing the Big Three: Sandwiches, Salads, and Soups
  • Chapter 19: Mouth-Watering Entrees
    • Keeping Protein Portions in Perspective
    • Building Flavor with Techniques and Seasonings
  • Chapter 20: Side Dishes to Savor
    • Embracing the Complexity and Tastiness of Whole Grains and Vegetables
  • Chapter 21: Meatless Main Dishes
    • The Magic of Plant Food
  • Chapter 22: Slow Cooker and “One-Pot” Meals
    • Keeping It Simple with One-Dish Wonders
    • Wrapping Up Dinner Fast with Foil
• Part V: The Part of Tens
  • Chapter 23: Ten Tips to Follow DASH on a Budget
    • Plan Meals and Snacks for the Week
    • Choose Unprocessed Foods
    • Purchase in Bulk
    • Select In-Season Produce
    • Buy Store Brands
    • Skip Convenience Foods
    • Buy Food from Local Farmers
    • Grow Your Own Veggies and Herbs
    • Cook at Home
    • Go Meatless Once a Week
  • Chapter 24: Ten Ways to Add Flavor without Salt
    • Sauté, Grill, and Roast
    • Add Herbs and Spices
    • Squeeze in Some Citrus
    • Toss in Onions, Peppers, Garlic, and More
    • Use Fresh Ginger and Horseradish
    • Cook with Oils and Flavored Oils
    • Pour in Vinegars, Wine, and Liqueur
    • Purée and Chop Vegetables
    • Make Rubs and Marinades
    • Sprinkle on a Wee Bit of Cheese
  • Chapter 25: Ten Lifestyle Changes to Make So You Can Beat Hypertension
    • Lose Weight and Keep It Off
    • Develop an Exercise Routine
    • Stick to DASH
    • Eat Less Salt
    • Add Good Fats to Your Diet
    • Avoid Drinking Alcohol Excessively
    • Don’t Use Tobacco Products
    • Stress Less
    • Enlist Your Family and Friends
    • Follow Your Doctor’s Orders
• Appendix: Metric Conversion Guide
• About the Authors
• Cheat Sheet
• More Dummies Products

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