Chapter 1 Conquering Hypertension and Heart Disease - the DASH Diet Plan Understanding Blood Pressure Why DASH?. . . . . . . . . . . . . . . . . . . . . . . . . . . 4 DASH and More. . . . . . . . . . . . . . . . . . . . . . . . . 6 Eat Well, Feel Great, Be Healthy . . . . . . . . . . . . . . . 7 Take Action. . . . . . . . . . . . . . . . . . . . . . . . . . 8
Chapter 2 Your Personal DASH Diet Design . . . . . . . . . . . . . . . .11 Dash for Your Calories . . . . . . . . . . . . . . . . . . . .13 Dash Tips for Intuitive Eaters . . . . . . . . . . . . . . . .15 Keeping Track. . . . . . . . . . . . . . . . . . . . . . . . .17
Chapter 3 2000 [1600] (1200) Calorie DASH Menus for 28 Days. . . . . . .21 Week 1 . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Week 2 . . . . . . . . . . . . . . . . . . . . . . . . . . . .30 Week 3 . . . . . . . . . . . . . . . . . . . . . . . . . . . .37 Week 4 . . . . . . . . . . . . . . . . . . . . . . . . . . . .44
Chapter 4 Menu Guide, DASH Meals Away from Home . . . . . . . . . . . . 51 Restaurant meals . . . . . . . . . . . . . . . . . . . . . . .51 Fast Food Meals. . . . . . . . . . . . . . . . . . . . . . . .53 Travel Days. . . . . . . . . . . . . . . . . . . . . . . . . .54 Special Events . . . . . . . . . . . . . . . . . . . . . . . .55 Restaurants. . . . . . . . . . . . . . . . . . . . . . . . . .55 Starbucks and Other Coffee Stores. . . . . . . . . . . . 55 Italian . . . . . . . . . . . . . . . . . . . . . . . . 56 Chinese. . . . . . . . . . . . . . . . . . . . . . . . . 57 American Casual. . . . . . . . . . . . . . . . . . . . . 58 Fast Food . . . . . . . . . . . . . . . . . . . . . . . 58 On the Job . . . . . . . . . . . . . . . . . . . . . . . . . .61
Chapter 5 DASH Your Way to Weight Loss . . . . . . . . . . . . . . . . .65 What is a healthy weight? . . . . . . . . . . . . . . . . . . 66 Deciding on your healthy weight goal . . . . . . . . . . . . .70 What are your calorie needs? . . . . . . . . . . . . . . 71 Weight loss strategies . . . . . . . . . . . . . . . . . . . .73 Avoid Portion Distortion . . . . . . . . . . . . . . . . 74 Avoid Calorie Creep. . . . . . . . . . . . . . . . . . . 77 Lose Fat, Not Muscle . . . . . . . . . . . . . . . . . . 78 Plan, plan, plan . . . . . . . . . . . . . . . . . . . . 78
Chapter 6 Exercise Your Right to Lower Blood Pressure . . . . . . . . . 83 How much exercise do I need? . . . . . . . . . . . . . . . . .84 Exercise guidelines . . . . . . . . . . . . . . . . . . . . . 86 Exercise benefits . . . . . . . . . . . . . . . . . . . . . . 87 Exercise recommendations . . . . . . . . . . . . . . . . . . .87 Resistance exercise. . . . . . . . . . . . . . . . . . . 88 Endurance exercise . . . . . . . . . . . . . . . . . . . 88 Flexibility exercise . . . . . . . . . . . . . . . . . . 89 Balance exercise . . . . . . . . . . . . . . . . . . . . 89 Basic Exercise Guidelines. . . . . . . . . . . . . . . . . . .89 Exercise - How to Fit It In, How to Stick with It. . . . . . .90 Getting Started. . . . . . . . . . . . . . . . . . . . . . . .93 Where? . . . . . . . . . . . . . . . . . . . . . . . . . 94 When? . . . . . . . . . . . . . . . . . . . . . . . . . 94 Exercise and anti-hypertensive medications . . . . . . . . . .95 Exercise resources . . . . . . . . . . . . . . . . . . . . . .95 Books . . . . . . . . . . . . . . . . . . . . . . . . . 95 Magazines. . . . . . . . . . . . . . . . . . . . . . . . 96 Web sites. . . . . . . . . . . . . . . . . . . . . . . . 96
Chapter 7 The DASH Diet and Other Health Concerns. . . . . . . . . . . .99 Diabetes . . . . . . . . . . . . . . . . . . . . . . . . . . .99 Metabolic Syndrome . . . . . . . . . . . . . . . . . . . . . 100 DASH Diet Adjustments with Metabolic Syndrome or Type 2 Diabetes. . . . . . . . . . . . . . . . . . . . . . . . 103 Artery-blocking high cholesterol . . . . . . . . . . . . . . 105
Chapter 8 Lifestyle Changes to Help Lower Blood Pressure . . . . . . . 109 Alcohol. . . . . . . . . . . . . . . . . . . . . . . . . . . 109 Smoking. . . . . . . . . . . . . . . . . . . . . . . . . . . 109
Chapter 9 A Healthy Mix of Fats, Proteins and Carbs. . . . . . . . . . 113 Where did we get off track? . . . . . . . . . . . . . . . . 113 Healthy Fats . . . . . . . . . . . . . . . . . . . . . . . . 114 Saturated versus unsaturated fats. . . . . . . . . . . .115 More on fats and health. . . . . . . . . . . . . . . . .116 Food Sources of Fats . . . . . . . . . . . . . . . . . .117 Protein . . . . . . . . . . . . . . . . . . . . . . . . . . .121 Protein Quality. . . . . . . . . . . . . . . . . . . . .121 How much protein do we need? . . . . . . . . . . . . . .122 Food sources of protein. . . . . . . . . . . . . . . . .124 Low fat and lean protein-rich foods. . . . . . . . . . .125 Carbohydrates. . . . . . . . . . . . . . . . . . . . . . . . 128 Fiber . . . . . . . . . . . . . . . . . . . . . . . . . 129 Introducing More Fiber Into Your Diet . . . . . . . . . 130
Chapter 10 Beyond a DASH of Salt - Minerals That Help to Lower Blood Pressure A DASH of Salt . . . . . . . . . . . . . . . . . . . . . . . 135 Beyond Salt - Calcium, Potassium, and Magnesium. . . . . . . 137 Calcium. . . . . . . . . . . . . . . . . . . . . . . . .137 Potassium. . . . . . . . . . . . . . . . . . . . . . . .139 Magnesium. . . . . . . . . . . . . . . . . . . . . . . .140 Shaking the Salt Habit . . . . . . . . . . . . . . . . . . . 140 DASH Diet Mineral-rich Foods . . . . . . . . . . . . . . . . 142
Chapter 11 Deciphering the Food Labels . . . . . . . . . . . . . . . . 147 Serving size . . . . . . . . . . . . . . . . . . . . . . . . 147 Total calories and calories from fat . . . . . . . . . . . . 149 Nutrient composition . . . . . . . . . . . . . . . . . . . . 149 Ingredients. . . . . . . . . . . . . . . . . . . . . . . . . 150
Chapter 12 Vegetables for Picky Eaters . . . . . . . . . . . . . . . . 153 Grow your meal.. . . . . . . . . . . . . . . . . . . . . . . 154 Beans, beans, beans. . . . . . . . . . . . . . . . . . . . . 156 Cater to the inner child - sneaking in vegetables. . . . . . 160 Who says carrots don't belong on a sandwich? . . . . . . . . 161 How to avoid ruining the vegetables. . . . . . . . . . . . . 162 On the cutting edge and raw. . . . . . . . . . . . . . . . . 163 Sweeten up the pot.. . . . . . . . . . . . . . . . . . . . . 164 Salad days.. . . . . . . . . . . . . . . . . . . . . . . . . 165
Chapter 13 Super Fast DASH Dining. . . . . . . . . . . . . . . . . . . 169 Super Simple DASH. . . . . . . . . . . . . . . . . . . . . . 169 Super Fast Meals Last Minute Meals.. . . . . . . . . . . . . 169
Chapter 14 DASH Tracks, Keeping Track. . . . . . . . . . . . . . . . . 173
Chapter 15 The DASH Kitchen Make Over. . . . . . . . . . . . . . . . . 179 Stock up . . . . . . . . . . . . . . . . . . . . . . . . . . 179 Making Great DASH Choices. . . . . . . . . . . . . . . . . . 180 Staples . . . . . . . . . . . . . . . . . . . . . . . . . . 183 Fresh From the Market. . . . . . . . . . . . . . . . . . . . 184 Equipment. . . . . . . . . . . . . . . . . . . . . . . . . . 185 Cookbooks, recipes . . . . . . . . . . . . . . . . . . . . . 185 Quick and Easy . . . . . . . . . . . . . . . . . . . . .185 Absolute must-have . . . . . . . . . . . . . . . . . . .186 For the serious cook . . . . . . . . . . . . . . . . . .186 Web sites for DASH-friendly recipes. . . . . . . . . . .186
Chapter 16 Fabulous Recipes for the DASH to Success. . . . . . . . . . 189
Appendix A Calories and Fat for Meat and Poultry . . . . . . . . . . . 213 Calories and Fat for 3 oz Cooked Lean Beef . . . . . . . . . 213 Calories and Fat for 3 oz Cooked Lean Pork . . . . . . . . . 214 Calories and Fat for 3 oz Cooked Lean Poultry. . . . . . . . 214 Calories and Fat for 3 oz Cooked Fish and Seafood. . . . . . 215
Appendix B. Omega-3 fatty acid content for fish and seafood. . . . . . 216
Appendix C Serving Sizes . . . . . . . . . . . . . . . . . . . . . . . 217
Index. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 219