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. Chapter 1
2. Chapter 2
3. Chapter 4
4. Chapter 5
5. Chapter 6
6. Chapter 9
7. Chapter 13
8. Chapter 14
9. Chapter 15
10. Chapter 19
11. Chapter 21

1. Chapter 4
2. Chapter 6
3. Chapter 7
4. Chapter 8
5. Chapter 10
6. Chapter 12
7. Chapter 13
8. Chapter 14
9. Chapter 18
10. Chapter 19
11. Chapter 20
12. Chapter 21
13. Chapter 22

Hypertension, 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, its 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. Its 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 were 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. Dont read it from cover to cover (unless thats your style), and dont feel like you have to read the sidebars (theyre 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. Its 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.