The DASH Diet for Hypertension
Gallery (Verlag)
978-1-4516-6558-1 (ISBN)
The DASH diet represents a major breakthrough in modern medical science. The simple but precise DASH diet formula dramatically lowers blood pressure and thus provides an effective treatment for one of the most common and deadly diseases in the western world, hypertension. It is just as effective as a typical drug for hypertension. And it works in young and old, male and female, and all ethnic groups
In addition to significantly lowering blood pressure naturally and without drugs, the DASH diet is consistent with diets currently recommended to reduce the risk of cancer, heart disease, stroke and osteoporosis. It was also scientifically proven to improve the way a person feels.
The unique feature of the DASH diet is that it is high in fruits, vegetables, and low-fat dairy products (all typically underrepresented in the American diet), and also that it uses these foods in the right combinations. The book includes sections on how to follow the DASH diet to lose weight, on combining DASH with salt reduction for even greater blood pressure reduction, and on simple but effective "tricks" to get started and stick with the DASH diet.
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. Thomas J. Moore is professor of medicine and endocrinology at Boston University School of Medicine. Dr. Moore has studied the blood pressure effects of foods and salt intake for more than two decades, and has written numerous scientific papers and books, including both The DASH Diet for Hypertension and The DASH Diet for Weight Loss. Dr. Moore lives near Boston; he enjoys biking, tennis, and golf.
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
Erscheint lt. Verlag | 5.6.2014 |
---|---|
Verlagsort | New York, NY |
Sprache | englisch |
Maße | 135 x 210 mm |
Gewicht | 362 g |
Themenwelt | Sachbuch/Ratgeber ► Gesundheit / Leben / Psychologie ► Ernährung / Diät / Fasten |
Sachbuch/Ratgeber ► Gesundheit / Leben / Psychologie ► Krankheiten / Heilverfahren | |
ISBN-10 | 1-4516-6558-X / 145166558X |
ISBN-13 | 978-1-4516-6558-1 / 9781451665581 |
Zustand | Neuware |
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