Description
Sarah Samaan, MD, is board certified in cardiology, nuclear cardiology, and echocardiography, and she blogs at BestPracticesHealthy Heartcom. Rosanne Rust, MS, RDN, is a Registered Dietitian Nutritionist, freelance writer, and blogger at Chew the Facts(r), who specializes in nutrition communications. Cindy Kleckner, RDN, LD, FAND, is a Culinary Registered Dietitian Nutritionist, author, recipe developer, and professional speaker. Introduction 1 Part 1: Getting Started with the DASH Diet 5 Chapter 1: What is DASH? 7 Chapter 2: The DASH Diet and Wellness: What Scientists Know 21 Chapter 3: Improving Your Overall Health 31 Chapter 4: Gearing Up for a DASH Lifestyle 43 Chapter 5: Presenting Your DASH Nutrition Primer 57 Part 2: DASHing toward Better Health 75 Chapter 6: Taking Charge of Hypertension 77 Chapter 7: Reducing the Risk of Heart Disease and Stroke 95 Chapter 8: Maintaining a Healthy Weight 107 Chapter 9: Reducing Diabetes Risk 119 Chapter 10: Keeping Yourself Healthy from Head to Toe 131 Part 3: Enjoying Life the DASH Way 145 Chapter 11: Adopting the DASH Diet 147 Chapter 12: DASHing Successfully through the Grocery Store 167 Chapter 13: Setting Up a DASH-Friendly Kitchen 187 Chapter 14: DASH Meal-Planning Strategies 207 Chapter 15: Dining Out and Traveling on DASH 227 Chapter 16: Adopting Everyday Lifestyle Changes 235 Part 4: Smashing DASH Recipes 249 Chapter 17: Delicious Breakfasts and Brunches 251 Chapter 18: Quick and Healthy Lunches 259 Chapter 19: Mouth-Watering Entrees 271 Chapter 20: Savory Side Dishes 285 Chapter 21: Meatless Main Dishes 295 Chapter 22: One-Pot and Sheet-Pan Meals 307 Chapter 23: Sweet Endings 315 Part 5: The Part of Tens 321 Chapter 24: Ten Tips for Following DASH on a Budget 323 Chapter 25: Ten Ways to Add Flavor without Salt 327 Chapter 26: Ten Lifestyle Changes to Curb Hypertension 333 Appendix: Metric Conversion Guide 339 Index 343
