Sarah Samaan - DASH Diet For Dummies

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H ypertension, or high blood pressure, is a serious health concern affecting about 45 percent of the world population. According to the Million Hearts Initiative, nearly one out of every two adults in the United States has hypertension. More concerning, only one in four have their blood pressure under control. Because hypertension often has no symptoms, it may go undetected for years, damaging the heart, blood vessels, and kidneys.

Fortunately, in the 1990s, researchers discovered two amazing things: that diet can lower blood pressure without medication and that certain foods seem to play an important role in this. And thus, the Dietary Approaches to Stop Hypertension (DASH) diet was born. Of course, it’s not a diet in the traditional sense, because it neither deprives nor restricts you. Instead, it enlightens you to find new ways to add healthful foods to your plate and helps you plan and cook flavorful meals. Experts around the world agree: DASH really works. It’s no wonder that in 2013, the American Heart Association and the American College of Cardiology issued a joint statement urging a DASH-style diet to help achieve a healthy blood pressure and improve heart health.

This book fills you in on the DASH diet, how your heart works, and the lifestyle changes that support lowering blood pressure and better health. We begin by filling you in on how DASH was created (so you can understand the science behind why it works), how it can help with numerous health conditions, and how to apply DASH eating principles in your everyday life. To that end, we provide a variety of recipes to get you started. We also include valuable information about making lifestyle changes, such as becoming more physically active and managing stress. Making these sorts of healthy lifestyle changes is easier than you may think, and we’re here to show you how. By following the DASH diet and setting simple goals that will improve your life and long-term health, you will lower your blood pressure and become healthier to boot. Have no fear — living a healthier life feels good, and the food tastes delicious!

This book is your personal reference guide to the DASH diet and heart health. Don’t read it from cover to cover (unless that’s your style), and don’t feel like you have to read the sidebars (they’re interesting but not essential). Do, however, flip to the topics or recipes that interest you.

Speaking of recipes, all of our recipes adhere to DASH guidelines and provide a foundation for a heart-healthy, blood-pressure-lowering diet. Some of them may seem slightly higher in sodium and/or saturated fat; when you make them, simply try to balance them out with lower-sodium meals and more fruits and vegetables the rest of the day. It’s all good food. And yes, fruits, vegetables, and low-fat dairy are just as important in the DASH diet as reducing sodium — if not more so — and we show you plenty of ways to incorporate more of them into your day-to-day living.

Here are a few ground rules relating to the recipes:

All oven and cooking temperatures are measured in degrees Fahrenheit; flip to the appendix for information on converting temperatures to Celsius.

All eggs are large.

All onions are yellow (unless otherwise noted), but feel free to use Vidalia or white.

For measuring purposes, dry ingredients are lightly spooned into a standard U.S. measuring cup or spoon and then leveled with a knife. Liquids are measured in glass, standard U.S. measuring cups. Check out the appendix if you need help converting to metric measurements.

All sugar is granulated.

All flour is all-purpose.

The term lightly browned indicates when the food just begins to change color.

All herbs are dried unless specified as fresh.

Lemon and lime juice are freshly squeezed.

All ground pepper is freshly ground black pepper.

Some higher-sodium ingredients (kalamata olives, capers, and Parmesan cheese, for example) are used in very small quantities to enhance the flavor of a recipe. Measure these ingredients carefully to avoid increasing sodium levels significantly.

References to percent daily values or limits on nutrients are based on a daily intake of 2,000 calories.

Recipes marked with the tomato icon () are vegetarian.

One final word: This book isn’t intended to be a substitute for medical care. If you have a family history of high blood pressure or have it yourself, you may still need medication. We recommend you see your doctor to determine your personal medical needs and have your blood pressure monitored regularly.

We wrote this book assuming that you, our dear reader, already have hypertension or are at risk for developing it. We also took for granted that you want to improve your lifestyle and health, meaning you’re willing to make a few informed changes in your habits. You’re ready to get a deeper understanding of how diet and lifestyle affect blood pressure, and you’re willing to spend a little time in the kitchen whipping up tasty, healthy foods. We’re not assuming you’re a master chef, which is why we share helpful cooking preparation and technique tips in as simple a way as possible.

Like any For Dummies book, DASH Diet For Dummies features some helpful icons, which are like little guideposts that point out useful information as you read:

Keep your eyes peeled for paragraphs marked with this icon, which highlights the most important actions you can take and facts to keep in mind to beat hypertension.

This icon indicates information that’s interesting but not essential to your basic understanding of reducing high blood pressure with the DASH diet.

Want a tip? Read information with this icon to get helpful hints on how to easily make the DASH lifestyle fit within your life.

Halt! Stop! Whoa, Nelly! When we place this icon next to a paragraph, it means we want you to pay attention so you don’t make a mistake that could impact your health or your recipe.

We could only include so much information in the book, which is why we’ve put up some additional goodies online:

Check out www.dummies.com/cheatsheet/dashdiet for an at-a-glance breakdown of DASH nutrition guidelines and advice for making positive lifestyle changes.

Visit www.dummies.com/extras/dashdiet to discover how the low-fat dairy promoted in DASH helps out your bones, which items are the most DASH-friendly at the grocery store, no-cook meal ideas, and more.