Table of Contents
Introduction 1
Part I: Getting Started with the DASH Diet 5
Chapter 1: What Is DASH? 7
Chapter 2: The DASH Diet and Wellness: What Scientists Know 19
Chapter 3: Improving Your Overall Health 29
Chapter 4: Gearing Up for a DASH Lifestyle 39
Chapter 5: Presenting Your DASH Nutrition Primer 51
Part II: DASHing toward Better Health 69
Chapter 6: Taking Charge of Hypertension 71
Chapter 7: Lessening the Risk of Heart Disease and Stroke 87
Chapter 8: Contributing to a Healthy Weight 99
Chapter 9: Reducing Diabetes Risk 111
Chapter 10: Keeping You Healthy from Head to Toe 121
Part III: Enjoying Life the DASH Way 135
Chapter 11: Adopting the DASH Diet 137
Chapter 12: DASHing Successfully Through the Grocery Store 155
Chapter 13: Setting up a DASH-Friendly Kitchen 173
Chapter 14: DASH Meal-Planning Strategies 191
Chapter 15: Presenting Strategies for Dining Out and Traveling 209
Chapter 16: Adopting Everyday Lifestyle Changes 217
Part IV: Smashing DASH Recipes 231
Chapter 17: Breakfast and Brunch Options 233
Chapter 18: Heart-Healthy Lunches 241
Chapter 19: Mouth-Watering Entrees 253
Chapter 20: Side Dishes to Savor 267
Chapter 21: Meatless Main Dishes 279
Chapter 22: Slow Cooker and “One-Pot” Meals 291
Part V: The Part of Tens 301
Chapter 23: Ten T ips to Follow DASH on a Budget 303
Chapter 24: Ten Ways to Add Flavor without Salt 307
Chapter 25: Ten Lifestyle Changes to Make So You Can Beat Hyper tension 311
Appendix: Metric Conversion Guide 315
Index 319