When high blood pressure becomes chronic, it's called hypertension—a condition that affects 970 million people worldwide, and is classified by the World Health Organization as a leading cause of premature death. While medications can help, nothing beats dietary and lifestyle modifications in the fight against high blood pressure, and the DASH diet is a powerful tool in your arsenal. Focusing on lowering sodium intake and increasing fiber, vitamins, and minerals can help lower your blood pressure in as little as two weeks. It's no wonder that the DASH Diet is ranked as the number 1 diet for three years in a row and is endorsed by the American Heart Association, The National Heart, Blood, and Lung Institute, and The Mayo Clinic.

DASH Diet for Dummies is your ultimate guide to taking control of your body once and for all. Originally conceived to alleviate hypertension, the DASH Diet has been proven effective against a number of conditions including Type 2 diabetes, metabolic syndrome, PCOS, weight loss, and more. DASH Diet for Dummies contains all the information you need to put the diet into practice, including:

• Over 40 DASH-approved recipes, including meals, snacks, and desserts
• 100+ DASH-approved foods, including meats, seafood, sweets, and more
• Tips for navigating the grocery store and choosing healthier fare
• A 14-day Menu Planner to help you get started today

The DASH Diet is built upon the principles of healthy eating and getting the most nutritional bang for your buck. Doctors even recommend DASH to their healthy patients as an easy, stress-free way to adopt the food habits that will serve them for life. DASH Diet for Dummies is your roadmap on the journey to good health, so get ready to start feeling better every day.

Sarah Samaan, MD, FACC, is a Physician Partner at the Baylor Heart Hospital and was named as a “Texas Super Doctor” by Texas Monthly for the past five years. Rosanne Rust, MS, RDN, LDN, specializes in nutrition communications and is the co-author of Calorie Counter Journal For Dummies and Glycemic Index Cookbook For Dummies. Cindy Kleckner, RDN, LD, FAND, works for the Cooper Aerobics Center specializing in weight management, cardiovascular health, corporate wellness, and nutritional culinary events.

Part I: Getting Started with the DASH Diet  5

Chapter 1: What Is DASH? 7

Chapter 2: The DASH Diet and Wellness: What Scientists Know 19

Chapter 3: Improving Your Overall Health 29

Chapter 4: Gearing Up for a DASH Lifestyle 39

Chapter 5: Presenting Your DASH Nutrition Primer 51

Part II: DASHing toward Better Health 69

Chapter 6: Taking Charge of Hypertension 71

Chapter 7: Lessening the Risk of Heart Disease and Stroke 87

Chapter 8: Contributing to a Healthy Weight 99

Chapter 9: Reducing Diabetes Risk 111

Chapter 10: Keeping You Healthy from Head to Toe 121

Part III: Enjoying Life the DASH Way  135

Chapter 11: Adopting the DASH Diet 137

Chapter 12: DASHing Successfully Through the Grocery Store 155

Chapter 13: Setting up a DASH-Friendly Kitchen 173

Chapter 14: DASH Meal-Planning Strategies 191

Chapter 15: Presenting Strategies for Dining Out and Traveling 209

Chapter 16: Adopting Everyday Lifestyle Changes 217

Part IV: Smashing DASH Recipes  231

Chapter 17: Breakfast and Brunch Options 233

Chapter 18: Heart-Healthy Lunches 241

Chapter 19: Mouth-Watering Entrees 253

Chapter 20: Side Dishes to Savor 267

Chapter 21: Meatless Main Dishes 279

Chapter 22: Slow Cooker and “One-Pot” Meals 291

Part V: The Part of Tens  301

Chapter 23: Ten T ips to Follow DASH on a Budget 303

Chapter 24: Ten Ways to Add Flavor without Salt 307

Chapter 25: Ten Lifestyle Changes to Make So You Can Beat Hyper tension 311

Appendix: Metric Conversion Guide  315

Index  319