The Dash Diet for Hypertension by Moore, Thomas -- Read -- Imperial Library of Trantor

Index

Cover Title Page Copyright Page Acknowledgments Contents Preface Part One: Why We Need DASH and How It Works

Chapter 1: Introducing DASH

Chapter 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

Chapter 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

Chapter 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

Chapter 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 54

Chapter 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

Chapter 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

Chapter 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

Chapter 9: Fourteen Days on the DASH Diet

Meeting Your Calorie-Intake Requirement How the Menu Plans Break Down Snacking on the DASH Diet Week 1: 2,000-Calorie Menus Week 2: 2,000-Calorie Menus

Chapter 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

Chapter 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 Foot Notes

Chapter 1

Note 1

Chapter 9

Note 1

Back Cover

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