The Dash Diet for Hypertension

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.

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.

Contents Preface Part One Why We Need DASH and How It Works

• Introducing DASH Take the 14-Day DASH Diet Challenge!
• 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
• 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
• 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
• 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
• 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
• 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
• 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
• 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
• 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
• 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