The DASH diet for Hypertension : Lower your blood pressure in 14 days - without drugs

ContentsPrefacePart OneWhy We Need DASH and How It WorksIntroducing DASHTake the 14-Day DASH Diet Challenge!Why DASH? Hypertension: The Silent KillerA Deadly Disease That Affects MillionsWhat Is High Blood Pressure/Hypertension?What Causes High Blood Pressure?Who Is Most at Risk for Hypertension?Understanding Blood Pressure ReadingsTruth and ConsequencesHow High Blood Pressure Is TreatedProving the Diet Works: How We Did ItTop-Level Study Finally LaunchedDASH Study DesignThe ResultsThe Science Behind DASHImplications of the DietA "Feel-Good" Diet Too!A Postmodern Diet Part TwoMaking the Most of Your CommitmentOptimizing the Diet: Salt Reduction Is the AnswerThe DASH-Sodium StudyHow Salt Influences Blood PressureLowering Your Salt/Sodium Intake: Here's HowDASH Plus: Weight Loss, Exercise, and Limiting Alcohol ConsumptionBring Your Body Fat to a Healthy LevelStart an Exercise ProgramLaunching a Vigorous Exercise ProgramLimit Your Alcohol ConsumptionWant to Lose Weight? DASH Has the AnswerFundamentals of Weight LossCustomizing the DASH Diet for Weight LossThe Substitution SolutionThe Skinny on FatNutrition Facts Panel and Food LabelingKeeping It Off Part ThreeDASH in ActionPutting DASH into Action: How to Start Eating the DASH WayDASH in Three Easy MovesPreparing to DASHVegetablesFruits/Fruit JuicesDairy Foods (Milk, Cheese, and Yogurt)Grains (Bread, Cereal, Rice, and Pasta)Meat, Poultry, and FishNuts, Seeds, and LegumesAdded Fats and OilsSweetsHealthy Hints for Home CookingDASH-Friendly Cooking MethodsSupermarket Savvy: How to Shop for DASHDining Out on DASHEating the DASH Way: Any Tom, Dick, or Harriet Can Do ItTrack Your Food HabitsMake DASH Part of Your Life...for Life!Step 1: Recognize Your Food IssuesStep 2: Believe You Will SucceedStep 3: Time It RightStep 4: One Step Leads You to the NextStep 5: Develop a SMART Action PlanStep 6: "Just Do It"Step 7: Assess Your ProgressStep 8: Ask for Help If Things Aren't Going WellAnd the Final Step: Celebrate Every Success, No Matter How Small! Part FourDASH Menu Plans and RecipesFourteen Days on the DASH DietMeeting Your Calorie-Intake RequirementHow the Menu Plans Break DownWeek 1: 2,000-Calorie MenusWeek 2: 2,000-Calorie MenusSnacking on the DASH DietDASH RecipesMain DishesBaked 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 MustardSoupsGingered Butternut Squash Soup   Tomato Bisque   Tomato-Orange Soup   Tortellini and Bean SoupVegetable Side DishesBroccoli Rabe   Green Beans with Almonds   Kale with Sesame Seeds   Limas and Spinach   Molasses-Braised Collards   Sauteed Collard Greens   Stuffed Acorn Squash   Sweet-Potato ChipsGrainsApple Cobbler   Blueberry Pancakes   Bulgur Wheat with Tomatoes   Couscous with Broccoli   Scallion Rice   Wild Rice PilafSaladsBroccoli 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 IIBreadsBaked Brown Bread   Banana Raisin Nut Bread   Lemon Muffins   Lighter Sweet Country Corn Bread   Quick Pumpkin BreadDessertsApple 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 BananaDASH Meal PlansBreakfastLunchDinner Appendix A The Science Behind DASHThe Role of Key Nutrients in Keeping Blood Pressure Healthy How Potassium, Calcium, and Magnesium Combine to Lower Blood Pressure Fiber Matters, TooAppendix B A Formula to Calculate Your Daily Calorie IntakeAppendix C A Formula to Calculate Your Body Mass Index (BMI)Appendix D Scientific Articles about the DASH DietIndex