Sarah Samaan - DASH Diet For Dummies

9 Part 5: The Part of Tens Chapter 24: Ten Tips for Following DASH on a Budget Plan Meals and Snacks for the Week Include Canned and Frozen Fruits and Vegetables Purchase in Bulk Select In-Season Produce and Store It Properly Buy Store Brands Skip Convenience Foods Buy Food from Local Farmers Grow Your Own Vegetables and Herbs Cook at Home Go Meatless Once a Week Chapter 25: Ten Ways to Add Flavor without Salt Sauté, Grill, Roast, and Oven-Crisp Add Herbs and Spices Squeeze in Some Citrus Toss in Onions, Peppers, Garlic, and More Use Fresh Ginger and Horseradish Cook with Oils and Flavored Oils Pour in Vinegars, Wine, and Liqueur Puree and Chop Vegetables Make Rubs and Marinades Sprinkle on a Wee Bit of Cheese Chapter 26: Ten Lifestyle Changes to Curb Hypertension Lose Weight and Keep It Off Develop an Exercise Routine Stick to DASH Eat Less Salt Add Good Fats to Your Diet Avoid Drinking Alcohol Excessively Don’t Use Tobacco Products Stress Less Enlist Your Family and Friends Follow Your Doctor’s Orders

10 Appendix: Metric Conversion Guide

11 Index

12 About the Authors

13 Advertisement Page

14 Connect with Dummies

15 End User License Agreement

1 Chapter 1 TABLE 1-1 The DASH Diet (Based on 2,000 Calories/Day)

2 Chapter 2 TABLE 2-1 Effects of a 1,500-Milligram Sodium DASH Diet on Reducing Both Systoli...

3 Chapter 4 TABLE 4-1 Serving Sizes of Fruits and Vegetables TABLE 4-2 Daily Nutrient Goals Used in DASH Diet Studies TABLE 4-3 Setting Specific Goals

4 Chapter 5 TABLE 5-1 Comparing Sodium in FoodsTABLE 5-2 Calcium and Calories in Common FoodsTABLE 5-3 Making Lean Beef and Pork Choices

5 Chapter 6TABLE 6-1 Prevalence of HypertensionTABLE 6-2 Common Types of Blood Pressure Medicines

6 Chapter 9TABLE 9-1 Looking at the Two Types of Diabetes

7 Chapter 13TABLE 13-1 Recipe Substitutions

8 Chapter 14TABLE 14-1 DASH Eating PlansTABLE 14-2 Serving Sizes for Each Food Group

9 Chapter 15TABLE 15-1 Comparison of Various Portions of Similar FoodsTABLE 15-2 Calories, Fat, and Sodium in Typical Quick-Stop Breakfast FoodTABLE 15-3 Best Choices at Ethnic Restaurants

10 Chapter 19TABLE 19-1 Comparing Chicken, Pork, Beef, and FishTABLE 19-2 EPA and DHA Content in Various Types of Seafood

11 Chapter 21TABLE 21-1 Food Swaps for Better Heart Health

1 Chapter 4FIGURE 4-1: Sample goal worksheet.

2 Chapter 6FIGURE 6-1: The inner workings of the human heart.

3 Chapter 7FIGURE 7-1: A normal artery before and after plaque develops. FIGURE 7-2: Blood supply to the brain.

4 Chapter 8FIGURE 8-1: A BMI chart.

5 Chapter 10FIGURE 10-1: The kidneys are bean-shaped organs that play a huge role in your b...

6 Chapter 12FIGURE 12-1: A sample Nutrition Facts label. FIGURE 12-2: The Whole Grain Stamps, basic (left) and 100% (right).

7 Chapter 13FIGURE 13-1: A garlic press and a garlic chopper. FIGURE 13-2: A microplane grater and zester. FIGURE 13-3: A rotary cheese grater.

8 Chapter 14FIGURE 14-1: MyPlate proportions line up with those recommended for the DASH di...

9 Chapter 18FIGURE 18-1: How to seed a cucumber.

10 Chapter 19FIGURE 19-1: How to mince garlic.

11 Chapter 20FIGURE 20-1: How to core and seed a pepper.

12 Chapter 21FIGURE 21-1: How to extract excess liquid from tofu.

13 Chapter 22FIGURE 22-1: It’s easy to create a foil pouch for cooking.

1 Cover

2 Title Page

3 Copyright

4 Table of Contents

5 Begin Reading

6 Metric Conversion Guide

7 Index

8 About the Authors

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