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Sarah Samaan. DASH Diet For Dummies
DASH Diet For Dummies® To view this book's Cheat Sheet, simply go to www.dummies.com and search for “DASH Diet For Dummies Cheat Sheet” in the Search box. Table of Contents
List of Tables
List of Illustrations
Guide
Pages
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Getting Started with the DASH Diet
What Is DASH?
Understanding the DASH Difference
Exploring the origins of DASH
CONVINCING REASONS TO TRY THE DASH DIET
Recognizing why DASH isn’t just another trendy diet
A HEALTHY EATING PLAN FOR THE WHOLE FAMILY
DASH: A Dietary Prescription for a Healthier Lifestyle
The basic dietary guidelines
The most powerful lifestyle changes
Moving more
Cutting back on caffeine, alcohol, and smoking
Reducing stress
Preparing for Success with DASH
Choosing foods that support your health
PUTTING FOOD BEFORE SUPPLEMENTS
Creating lifestyle changes that stick
A DASH of Caution
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 and Addressing Controversies
THE CASE FOR SALT REDUCTION
Omni-Heart: A Variation on the DASH Theme
DASH: Wellness through Optimal Nutrition
Improving Your Overall Health
Fighting the Silent Killer: Hypertension
Why blood pressure matters
How DASH can help
DASH and Cholesterol
Why cholesterol matters
TAKING A CLOSER LOOK AT YOUR LIPID PROFILE
How DASH can help
Battling the Bulge
Why weight matters
How DASH can help
Fighting Diabetes
Why diabetes matters
How DASH can help
OMNI-HEART TACKLES DIABETES
Tackling Cancer
Why cancer matters
How DASH can help
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
HOW MANY CALORIES DO YOU NEED?
Tracking your progress
Planning around Obstacles
Presenting Your DASH Nutrition Primer
Revealing Where Sodium Hides
Processed foods
A SURPRISING SODIUM SOURCE
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
PLANT-BASED ALTERNATIVES TO COW’S MILK
THE SCOOP ON CALCIUM SUPPLEMENTS
4 to 5 servings of vegetables
PHYTOCHEMICALS
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
DASHing toward Better Health
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
MEASURING YOUR OWN BLOOD PRESSURE AT HOME
Distinguishing between Primary and Secondary Hypertension
Examining the Factors That Contribute to Primary Hypertension Risk
Diet
Obesity
Exercise
Smoking
KICKING THE HABIT
Alcohol
Stress
Family history
Age
PREGNANCY-INDUCED HYPERTENSION
Exploring the Medical Treatments for Hypertension
THEY ONLY WORK IF YOU TAKE THEM PROPERLY
Reducing Your Risk of Hypertension with DASH
Reducing 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
Distinguishing between chest pain and a heart attack
Recognizing heart attack symptoms
Knowing what to do if you think you’re having a heart attack
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
VASCULAR DEMENTIA
Fighting Heart Disease and Stroke with DASH
Maintaining a Healthy Weight
Understanding the True Effect of Excess Weight on Your Health
Diabetes
Hypertension
High cholesterol, heart disease, and stroke
Lung disease
SLEEP APNEA AND OBESITY
Intestinal issues
Reproductive issues
Arthritis
Cancer
Mental health issues
Figuring Out whether You’re Overweight
Determining your body mass index
Measuring waist circumference
Who’s at Risk for Obesity?
Eating Your Way to a Healthy Weight with DASH
Losing weight
Maintaining a healthy weight
MOVE IT AND LOSE IT
Reducing Diabetes Risk
Digging into Diabetes
WHAT IS GESTATIONAL DIABETES?
Pre-diabetes
Metabolic syndrome
TESTING BLOOD GLUCOSE LEVELS
DIABETES: A DISEASE OF THE MODERN WORLD
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
Keeping Yourself 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
HOW IS KIDNEY FUNCTION MEASURED?
Discovering how hypertension impairs kidney health
WHAT YOU SHOULD KNOW ABOUT DIALYSIS
Creating balance with DASH
Reducing Cancer Risk
What you should know about cancer
What is cancer?
Who’s at risk?
DASH as cancer prevention
LOOKING AT OTHER PREVENTABLE RISK FACTORS FOR CANCER
Understanding Diet and Healthy Aging
Frailty
Bone health
Enjoying Life the DASH Way
Adopting the DASH Diet
Creating a Change-Driven Plan of Attack
Easing Tasty, DASH-Friendly Foods into Your Diet
Sneaking in fruits and vegetables
Enjoying vegetables in new ways
Steaming
Roasting
Mixing and matching
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
CONSIDERING DIETARY RESTRICTIONS
Presenting a Sample 14-Day Meal Plan
Day 1
Day 2
Day 3
Day 4
Day 5
MAKING YOUR OWN DRESSINGS
Day 6
Day 7
Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14
DASHing Successfully through the Grocery Store
Getting Organized before You Go
STRETCHING YOUR FOOD BUDGET ON DASH
Deciphering the Many Details and Claims on Food Packaging
Analyzing the Nutrition Facts label
Calories and calories from fat
FACTS UP FRONT
Total fat
Cholesterol
Sodium
Total carbohydrate
Protein
Vetting nutrient claims
OTHER LABEL LINGO TO KNOW
Focusing on the Perimeter of the Store for Wholesome Food Choices
Checking out the produce aisle
EMBRACING HERBS AND SPICES
Sorting through the bread and grains
Protein pointers
WHERE TO FIND NON-MEAT PROTEIN SOURCES
Browsing the dairy case
EXPLORING NONDAIRY (PLANT-BASED) ALTERNATIVES
Choosing wisely in the freezer section
Buying fats and oils
Treading Carefully in the Center Aisles
Heading Home and Storing Your Food with Care
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 and storage supplies
LET’S CUT TO THE CHASE: CUTTING BOARD TIPS
Infusing More Flavor into Food — without Salt
Spice blends
Coulis
Salsas
Making Over Recipes So You Can Indulge without Guilt
Changing cooking methods
WALK THE PLANK!
Modifying ingredients
DASH Meal-Planning Strategies
Getting a Grip on How Meal Planning Works
MEAL PLANNING APPS TO THE RESCUE
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
Freezing meats
FRESH POULTRY
FRESH PORK OR BEEF
FISH AND SEAFOOD
Freezing fresh vegetables
Putting your slow cooker or Instant Pot to work
Cooking in batches
Making one-pot meals
Livening up leftovers
Dining Out and Traveling on DASH
Dining Out with DASH, Generally Speaking
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
DASH EATING, AIRPORT STYLE
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
HOW TO DO DEEP BREATHING EXERCISES
Exercising regularly
Connecting the mind and body with yoga
Meditating
THE POWER OF POSITIVE THINKING
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
Smashing DASH Recipes
Delicious Breakfasts and Brunches
Unscrambling Breakfast, the Most Important Meal of the Day
Getting Creative with the Food Groups
Quick and Healthy Lunches
Preparing the Big Three: Sandwiches, Salads, and Soups
Mouth-Watering Entrees
Keeping Protein Portions in Perspective
Building Flavor with Techniques and Seasonings
Savory Side Dishes
Embracing the Complexity and Tastiness of Whole Grains and Vegetables
Meatless Main Dishes
The Magic of Plant Food
One-Pot and Sheet-Pan Meals
Keeping It Simple with One-Dish Wonders
Wrapping Up Dinner Fast with Foil
Sweet Endings
SUGAR: ALL GOOD, ALL BAD, OR SOMEWHERE IN BETWEEN?
The Part of Tens
Ten Tips for Following DASH on a Budget
Plan Meals and Snacks for the Week
Include Canned and Frozen Fruits and Vegetables
Purchase in Bulk
Select In-Season Produce and Store It Properly
Buy Store Brands
Skip Convenience Foods
Buy Food from Local Farmers
Grow Your Own Vegetables and Herbs
Cook at Home
Go Meatless Once a Week
Ten Ways to Add Flavor without Salt
Sauté, Grill, Roast, and Oven-Crisp
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
Puree and Chop Vegetables
Make Rubs and Marinades
Sprinkle on a Wee Bit of Cheese
Ten Lifestyle Changes to Curb 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
Metric Conversion Guide
Index. Numbers
A
B
C
D
E
F
G
H
I
J
K
L
M
N
O
P
Q
R
S
T
U
V
W
Y
About the Authors
Dedication
Authors’ Acknowledgments
WILEY END USER LICENSE AGREEMENT
