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
