Sarah Samaan - DASH Diet For Dummies

DASH Diet For Dummies®, 2nd Edition

Published by: John Wiley & Sons, Inc.,111 River Street, Hoboken, NJ 07030-5774, www.wiley.com

Copyright © 2021 by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions .

Trademarks:Wiley, For Dummies, the Dummies Man logo, Dummies.com, Making Everything Easier, and related trade dress are trademarks or registered trademarks of John Wiley & Sons, Inc., and may not be used without written permission. All other trademarks are the property of their respective owners. John Wiley & Sons, Inc., is not associated with any product or vendor mentioned in this book.

LIMIT OF LIABILITY/DISCLAIMER OF WARRANTY: THE CONTENTS OF THIS WORK ARE INTENDED TO FURTHER GENERAL SCIENTIFIC RESEARCH, UNDERSTANDING, AND DISCUSSION ONLY AND ARE NOT INTENDED AND SHOULD NOT BE RELIED UPON AS RECOMMENDING OR PROMOTING A SPECIFIC METHOD, DIAGNOSIS, OR TREATMENT BY PHYSICIANS FOR ANY PARTICULAR PATIENT. THE PUBLISHER AND THE AUTHOR MAKE NO REPRESENTATIONS OR WARRANTIES WITH RESPECT TO THE ACCURACY OR COMPLETENESS OF THE CONTENTS OF THIS WORK AND SPECIFICALLY DISCLAIM ALL WARRANTIES, INCLUDING WITHOUT LIMITATION ANY IMPLIED WARRANTIES OF FITNESS FOR A PARTICULAR PURPOSE. IN VIEW OF ONGOING RESEARCH, EQUIPMENT MODIFICATIONS, CHANGES IN GOVERNMENTAL REGULATIONS, AND THE CONSTANT FLOW OF INFORMATION, THE READER IS URGED TO REVIEW AND EVALUATE THE INFORMATION PROVIDED IN THE PACKAGE INSERT OR INSTRUCTIONS FOR EACH MEDICINE, EQUIPMENT, OR DEVICE FOR, AMONG OTHER THINGS, ANY CHANGES IN THE INSTRUCTIONS OR INDICATION OF USAGE AND FOR ADDED WARNINGS AND PRECAUTIONS. READERS SHOULD CONSULT WITH A SPECIALIST WHERE APPROPRIATE. NEITHER THE PUBLISHER NOR THE AUTHOR SHALL BE LIABLE FOR ANY DAMAGES ARISING HEREFROM.

For general information on our other products and services, please contact our Customer Care Department within the U.S. at 877-762-2974, outside the U.S. at 317-572-3993, or fax 317-572-4002. For technical support, please visit https://hub.wiley.com/community/support/dummies .

Wiley publishes in a variety of print and electronic formats and by print-on-demand. Some material included with standard print versions of this book may not be included in e-books or in print-on-demand. If this book refers to media such as a CD or DVD that is not included in the version you purchased, you may download this material at http://booksupport.wiley.com . For more information about Wiley products, visit www.wiley.com .

Library of Congress Control Number: 2020947088

ISBN 978-1-119-74079-7 (pbk); ISBN 978-1-119-74080-3 (ebk); ISBN 978-1-119-74081-0 (ebk)

1 Cover

2 Title Page

3 Copyright

4 Introduction About This Book Foolish Assumptions Icons Used in This Book Beyond the Book Where to Go from Here

5 Part 1: Getting Started with the DASH Diet Chapter 1: What Is DASH? Understanding the DASH Difference DASH: A Dietary Prescription for a Healthier Lifestyle Preparing for Success with DASH A DASH of Caution Chapter 2: The DASH Diet and Wellness: What Scientists Know Exploring the Science behind the Diet Responding to America’s Salt Obsession and Addressing Controversies Omni-Heart: A Variation on the DASH Theme DASH: Wellness through Optimal Nutrition Chapter 3: Improving Your Overall Health Fighting the Silent Killer: Hypertension DASH and Cholesterol Battling the Bulge Fighting Diabetes Tackling Cancer Chapter 4: Gearing Up for a DASH Lifestyle Setting Yourself Up for a DASHing Success More of This, Less of That Creating Goals for Dietary Change Planning around Obstacles Chapter 5: Presenting Your DASH Nutrition Primer Revealing Where Sodium Hides Figuring Out How Much Sodium You Really Need Reducing Your Salt Intake by Retraining Your Taste Buds Examining the DASH Diet Framework

6 Part 2: DASHing toward Better Health Chapter 6: Taking Charge of Hypertension A Crash Course in Cardiology Zeroing In on Blood Pressure Basics Distinguishing between Primary and Secondary Hypertension Examining the Factors That Contribute to Primary Hypertension Risk Exploring the Medical Treatments for Hypertension Reducing Your Risk of Hypertension with DASH Chapter 7: Reducing the Risk of Heart Disease and Stroke Introducing the Cholesterol Component of Cardiovascular Disease Getting Acquainted with Matters of the Heart Stroke, Otherwise Known as a “Brain Attack” Fighting Heart Disease and Stroke with DASH Chapter 8: Maintaining a Healthy Weight Understanding the True Effect of Excess Weight on Your Health Figuring Out whether You’re Overweight Who’s at Risk for Obesity? Eating Your Way to a Healthy Weight with DASH Chapter 9: Reducing Diabetes Risk Digging into Diabetes Examining the Not-So-Obvious Downsides of Diabetes Determining Your Risk for Diabetes Watching for the Signs That You Have Diabetes Treating Diabetes DASH and Diabetes: A Perfect Prescription Chapter 10: Keeping Yourself Healthy from Head to Toe Realizing How Food Affects Your Brain Maintaining Healthy Kidney Function Reducing Cancer Risk Understanding Diet and Healthy Aging

7 Part 3: Enjoying Life the DASH Way Chapter 11: Adopting the DASH Diet Creating a Change-Driven Plan of Attack Easing Tasty, DASH-Friendly Foods into Your Diet Surveying Common Obstacles Presenting a Sample 14-Day Meal Plan Chapter 12: DASHing Successfully through the Grocery Store Getting Organized before You Go Deciphering the Many Details and Claims on Food Packaging Focusing on the Perimeter of the Store for Wholesome Food Choices Treading Carefully in the Center Aisles Heading Home and Storing Your Food with Care Chapter 13: Setting Up a DASH-Friendly Kitchen Creating a Healthy Pantry Arming Yourself with the Right Kitchen Supplies Infusing More Flavor into Food — without Salt Making Over Recipes So You Can Indulge without Guilt Chapter 14: DASH Meal-Planning Strategies Getting a Grip on How Meal Planning Works Starting the Day off Right Packing Your Lunch to Avoid the Takeout Trap Taking Shortcuts to Dinnertime Chapter 15: Dining Out and Traveling on DASH Dining Out with DASH, Generally Speaking Finding the Healthy Options at Various Types of Restaurants Planning Ahead to Follow DASH on the Road Chapter 16: Adopting Everyday Lifestyle Changes Remembering That the Rat Race Isn’t Really a Race Coping with Stress Calling on Your Support System Sticking to the DASH Plan

8 Part 4: Smashing DASH Recipes Chapter 17: Delicious Breakfasts and Brunches Unscrambling Breakfast, the Most Important Meal of the Day Getting Creative with the Food Groups Chapter 18: Quick and Healthy Lunches Preparing the Big Three: Sandwiches, Salads, and Soups Chapter 19: Mouth-Watering Entrees Keeping Protein Portions in Perspective Building Flavor with Techniques and Seasonings Chapter 20: Savory Side Dishes Embracing the Complexity and Tastiness of Whole Grains and Vegetables Chapter 21: Meatless Main Dishes The Magic of Plant Food Chapter 22: One-Pot and Sheet-Pan Meals Keeping It Simple with One-Dish Wonders Wrapping Up Dinner Fast with Foil Chapter 23: Sweet Endings