{"product_id":"dash-diet-for-dummies-isbn-9781119740797","title":"DASH Diet For Dummies","description":"\u003cp\u003e\u003cb\u003eGet on track to lower your blood pressure in just two weeks!\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eAlmost half of all adults in the United States have high blood pressure—but many of us are not aware of it. High blood pressure, also known as hypertension, has serious health implications. It is classified as a leading cause of premature death by the World Health Organization, contributing to strokes, heart attacks, heart failure, kidney failure, and even dementia. While medications are often necessary to keep blood pressure in the safe zone, a judicious dietary and lifestyle overhaul will greatly help manage your blood pressure and your overall heart health.\u003c\/p\u003e \u003cp\u003eWritten in an easy-to-follow, friendly style by three heart and nutrition experts, \u003ci\u003eDASH Diet For Dummies\u003c\/i\u003e shows you how increasing fiber, vitamins, and minerals, along with reducing your sodium intake when needed, can lower your blood pressure in just two weeks! Ranked the #1 Best Diet for Healthy Eating as well as #2 Best Diets Overall by \u003ci\u003eU.S. News \u0026amp; World Report\u003c\/i\u003e, the DASH Diet is specifically aimed at relieving hypertension and is endorsed by the American Heart Association, The National Heart, Blood, and Lung Institute, and the Mayo Clinic—and is also proven to be effective against conditions such as Type 2 diabetes, metabolic syndrome, PCOS, and more.\u003c\/p\u003e \u003cul\u003e \u003cli\u003eImprove heart health with lower blood pressure\u003c\/li\u003e \u003cli\u003eReduce cholesterol\u003c\/li\u003e \u003cli\u003eLose weight\u003c\/li\u003e \u003cli\u003eFollow simple, tasty recipes\u003c\/li\u003e \u003c\/ul\u003e \u003cp\u003eSo, don't let hypertension scare you. Along with good medical care, the DASH diet makes lowering your blood pressure achievable - and tasty! By following the straightforward meal plans and trying out our favorite recipes in \u003ci\u003eDASH Diet for Dummies\u003c\/i\u003e, you'll set yourself on the fast, proven journey to better blood pressure - and be on your way to a healthy and heart-smart future!\u003c\/p\u003e \u003cp\u003e\u003cb\u003eIntroduction\u003c\/b\u003e\u003cb\u003e 1\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eAbout This Book 2\u003c\/p\u003e \u003cp\u003eFoolish Assumptions 3\u003c\/p\u003e \u003cp\u003eIcons Used in This Book 3\u003c\/p\u003e \u003cp\u003eBeyond the Book 4\u003c\/p\u003e \u003cp\u003eWhere to Go from Here 4\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 1: Getting Started with the DASH Diet 5\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 1: What is DASH?\u003c\/b\u003e\u003cb\u003e 7\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eUnderstanding the DASH Difference 8\u003c\/p\u003e \u003cp\u003eExploring the origins of DASH 8\u003c\/p\u003e \u003cp\u003eRecognizing why DASH isn’t just another trendy diet 9\u003c\/p\u003e \u003cp\u003eDASH: A Dietary Prescription for a Healthier Lifestyle 11\u003c\/p\u003e \u003cp\u003eThe basic dietary guidelines 11\u003c\/p\u003e \u003cp\u003eThe most powerful lifestyle changes 13\u003c\/p\u003e \u003cp\u003ePreparing for Success with DASH 16\u003c\/p\u003e \u003cp\u003eChoosing foods that support your health 16\u003c\/p\u003e \u003cp\u003eCreating lifestyle changes that stick 18\u003c\/p\u003e \u003cp\u003eA DASH of Caution 18\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 2: The DASH Diet and Wellness: What Scientists Know\u003c\/b\u003e\u003cb\u003e 21\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eExploring the Science behind the Diet 22\u003c\/p\u003e \u003cp\u003eSetting up the study 22\u003c\/p\u003e \u003cp\u003eConducting the research 23\u003c\/p\u003e \u003cp\u003eAnalyzing the results 24\u003c\/p\u003e \u003cp\u003eResponding to America’s Salt Obsession and Addressing Controversies 25\u003c\/p\u003e \u003cp\u003eOmni-Heart: A Variation on the DASH Theme 27\u003c\/p\u003e \u003cp\u003eDASH: Wellness through Optimal Nutrition 28\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 3: Improving Your Overall Health\u003c\/b\u003e\u003cb\u003e 31\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eFighting the Silent Killer: Hypertension 31\u003c\/p\u003e \u003cp\u003eWhy blood pressure matters 32\u003c\/p\u003e \u003cp\u003eHow DASH can help 33\u003c\/p\u003e \u003cp\u003eDASH and Cholesterol 34\u003c\/p\u003e \u003cp\u003eWhy cholesterol matters 34\u003c\/p\u003e \u003cp\u003eHow DASH can help 36\u003c\/p\u003e \u003cp\u003eBattling the Bulge 36\u003c\/p\u003e \u003cp\u003eWhy weight matters 36\u003c\/p\u003e \u003cp\u003eHow DASH can help 37\u003c\/p\u003e \u003cp\u003eFighting Diabetes 38\u003c\/p\u003e \u003cp\u003eWhy diabetes matters 38\u003c\/p\u003e \u003cp\u003eHow DASH can help 39\u003c\/p\u003e \u003cp\u003eTackling Cancer 40\u003c\/p\u003e \u003cp\u003eWhy cancer matters 41\u003c\/p\u003e \u003cp\u003eHow DASH can help 41\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 4: Gearing Up for a DASH Lifestyle\u003c\/b\u003e\u003cb\u003e 43\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eSetting Yourself Up for a DASHing Success 44\u003c\/p\u003e \u003cp\u003eMore of This, Less of That 45\u003c\/p\u003e \u003cp\u003eIncreasing the quantity of fruits, vegetables, nuts, seeds, and beans 46\u003c\/p\u003e \u003cp\u003eDecreasing the amount of saturated fat, cholesterol, and sodium 48\u003c\/p\u003e \u003cp\u003eCreating Goals for Dietary Change 49\u003c\/p\u003e \u003cp\u003eBeing SMART 49\u003c\/p\u003e \u003cp\u003eTracking your progress 53\u003c\/p\u003e \u003cp\u003ePlanning around Obstacles 54\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 5: Presenting Your DASH Nutrition Primer\u003c\/b\u003e\u003cb\u003e 57\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eRevealing Where Sodium Hides 57\u003c\/p\u003e \u003cp\u003eProcessed foods 58\u003c\/p\u003e \u003cp\u003eTable salt alternatives 61\u003c\/p\u003e \u003cp\u003eFiguring Out How Much Sodium You Really Need 61\u003c\/p\u003e \u003cp\u003eReducing Your Salt Intake by Retraining Your Taste Buds 62\u003c\/p\u003e \u003cp\u003eStepping away from the salt shaker 62\u003c\/p\u003e \u003cp\u003eEmploying table salt substitutes 63\u003c\/p\u003e \u003cp\u003eExamining the DASH Diet Framework 64\u003c\/p\u003e \u003cp\u003e2 to 3 servings of low-fat dairy 64\u003c\/p\u003e \u003cp\u003e4 to 5 servings of vegetables 68\u003c\/p\u003e \u003cp\u003e4 to 5 servings of fruit 69\u003c\/p\u003e \u003cp\u003e6 to 8 servings of grains 71\u003c\/p\u003e \u003cp\u003eSmall servings of better fats 72\u003c\/p\u003e \u003cp\u003e2 servings of lean proteins 73\u003c\/p\u003e \u003cp\u003e4 to 5 servings of nuts, seeds, and legumes 74\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 2: DASHing toward Better Health 75\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 6: Taking Charge of Hypertension\u003c\/b\u003e\u003cb\u003e 77\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eA Crash Course in Cardiology 78\u003c\/p\u003e \u003cp\u003eZeroing In on Blood Pressure Basics 79\u003c\/p\u003e \u003cp\u003eFiguring out what those numbers indicate 80\u003c\/p\u003e \u003cp\u003eUnderstanding high blood pressure readings 81\u003c\/p\u003e \u003cp\u003eDistinguishing between Primary and Secondary Hypertension 82\u003c\/p\u003e \u003cp\u003eExamining the Factors That Contribute to Primary Hypertension Risk 84\u003c\/p\u003e \u003cp\u003eDiet 85\u003c\/p\u003e \u003cp\u003eObesity 85\u003c\/p\u003e \u003cp\u003eExercise 86\u003c\/p\u003e \u003cp\u003eSmoking 86\u003c\/p\u003e \u003cp\u003eAlcohol 88\u003c\/p\u003e \u003cp\u003eStress 88\u003c\/p\u003e \u003cp\u003eFamily history 89\u003c\/p\u003e \u003cp\u003eAge 89\u003c\/p\u003e \u003cp\u003eExploring the Medical Treatments for Hypertension 90\u003c\/p\u003e \u003cp\u003eReducing Your Risk of Hypertension with DASH 92\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 7: Reducing the Risk of Heart Disease and Stroke\u003c\/b\u003e\u003cb\u003e 95\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eIntroducing the Cholesterol Component\u003c\/p\u003e \u003cp\u003eof Cardiovascular Disease 96\u003c\/p\u003e \u003cp\u003eUnderstanding how plaque happens 96\u003c\/p\u003e \u003cp\u003eBreaking down the ideal numbers 96\u003c\/p\u003e \u003cp\u003eGetting Acquainted with Matters of the Heart 98\u003c\/p\u003e \u003cp\u003ePalpitations: Heart rhythms gone haywire 98\u003c\/p\u003e \u003cp\u003eHeart attack: When the flow of oxygen-rich blood gets blocked 100\u003c\/p\u003e \u003cp\u003eHeart failure: When the heart can’t keep up 102\u003c\/p\u003e \u003cp\u003eStroke, Otherwise Known as a “Brain Attack” 103\u003c\/p\u003e \u003cp\u003eSifting through the facts on strokes 104\u003c\/p\u003e \u003cp\u003eActing FAST if you suspect a stroke 105\u003c\/p\u003e \u003cp\u003eFighting Heart Disease and Stroke with DASH 106\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 8: Maintaining a Healthy Weight\u003c\/b\u003e\u003cb\u003e 107\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eUnderstanding the True Effect of Excess Weight on Your Health 108\u003c\/p\u003e \u003cp\u003eDiabetes 108\u003c\/p\u003e \u003cp\u003eHypertension 108\u003c\/p\u003e \u003cp\u003eHigh cholesterol, heart disease, and stroke 109\u003c\/p\u003e \u003cp\u003eLung disease 109\u003c\/p\u003e \u003cp\u003eIntestinal issues 110\u003c\/p\u003e \u003cp\u003eReproductive issues 110\u003c\/p\u003e \u003cp\u003eArthritis 111\u003c\/p\u003e \u003cp\u003eCancer 112\u003c\/p\u003e \u003cp\u003eMental health issues 112\u003c\/p\u003e \u003cp\u003eFiguring Out whether You’re Overweight 112\u003c\/p\u003e \u003cp\u003eDetermining your body mass index 113\u003c\/p\u003e \u003cp\u003eMeasuring waist circumference 115\u003c\/p\u003e \u003cp\u003eWho’s at Risk for Obesity? 115\u003c\/p\u003e \u003cp\u003eEating Your Way to a Healthy Weight with DASH 116\u003c\/p\u003e \u003cp\u003eLosing weight 116\u003c\/p\u003e \u003cp\u003eMaintaining a healthy weight 117\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 9: Reducing Diabetes Risk\u003c\/b\u003e\u003cb\u003e 119\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eDigging into Diabetes 119\u003c\/p\u003e \u003cp\u003ePre-diabetes 121\u003c\/p\u003e \u003cp\u003eMetabolic syndrome 122\u003c\/p\u003e \u003cp\u003eExamining the Not-So-Obvious Downsides of Diabetes 124\u003c\/p\u003e \u003cp\u003eDetermining Your Risk for Diabetes 125\u003c\/p\u003e \u003cp\u003eWatching for the Signs That You Have Diabetes 126\u003c\/p\u003e \u003cp\u003eTreating Diabetes 127\u003c\/p\u003e \u003cp\u003eLifestyle 127\u003c\/p\u003e \u003cp\u003ePills 127\u003c\/p\u003e \u003cp\u003eShots 128\u003c\/p\u003e \u003cp\u003eDASH and Diabetes: A Perfect Prescription 128\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 10: Keeping Yourself Healthy from Head to Toe\u003c\/b\u003e\u003cb\u003e 131\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eRealizing How Food Affects Your Brain 131\u003c\/p\u003e \u003cp\u003eBreaking down brain fog 132\u003c\/p\u003e \u003cp\u003eMulling over mild cognitive impairment 133\u003c\/p\u003e \u003cp\u003eBettering your brain function with DASH 133\u003c\/p\u003e \u003cp\u003eMaintaining Healthy Kidney Function 134\u003c\/p\u003e \u003cp\u003eGetting a grip on normal kidney function 135\u003c\/p\u003e \u003cp\u003eDiscovering how hypertension impairs kidney health 136\u003c\/p\u003e \u003cp\u003eCreating balance with DASH 138\u003c\/p\u003e \u003cp\u003eReducing Cancer Risk 139\u003c\/p\u003e \u003cp\u003eWhat you should know about cancer 139\u003c\/p\u003e \u003cp\u003eDASH as cancer prevention 141\u003c\/p\u003e \u003cp\u003eUnderstanding Diet and Healthy Aging 144\u003c\/p\u003e \u003cp\u003eFrailty 144\u003c\/p\u003e \u003cp\u003eBone health 144\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 3: Enjoying Life the DASH Way 145\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 11: Adopting the DASH Diet\u003c\/b\u003e\u003cb\u003e 147\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eCreating a Change-Driven Plan of Attack 147\u003c\/p\u003e \u003cp\u003eEasing Tasty, DASH-Friendly Foods into Your Diet 148\u003c\/p\u003e \u003cp\u003eSneaking in fruits and vegetables 149\u003c\/p\u003e \u003cp\u003eEnjoying vegetables in new ways 150\u003c\/p\u003e \u003cp\u003eGoing beyond plain ol’ milk to get your daily dairy 152\u003c\/p\u003e \u003cp\u003eSurveying Common Obstacles 153\u003c\/p\u003e \u003cp\u003eForgetting about liquid calories 153\u003c\/p\u003e \u003cp\u003eCraving junk food 154\u003c\/p\u003e \u003cp\u003eMeeting resistance within your household 155\u003c\/p\u003e \u003cp\u003ePresenting a Sample 14-Day Meal Plan 156\u003c\/p\u003e \u003cp\u003eDay 1 156\u003c\/p\u003e \u003cp\u003eDay 2 157\u003c\/p\u003e \u003cp\u003eDay 3 158\u003c\/p\u003e \u003cp\u003eDay 4 159\u003c\/p\u003e \u003cp\u003eDay 5 159\u003c\/p\u003e \u003cp\u003eDay 6 160\u003c\/p\u003e \u003cp\u003eDay 7 161\u003c\/p\u003e \u003cp\u003eDay 8 162\u003c\/p\u003e \u003cp\u003eDay 9 163\u003c\/p\u003e \u003cp\u003eDay 10 163\u003c\/p\u003e \u003cp\u003eDay 11 164\u003c\/p\u003e \u003cp\u003eDay 12 165\u003c\/p\u003e \u003cp\u003eDay 13 165\u003c\/p\u003e \u003cp\u003eDay 14 166\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 12: DASHing Successfully through the Grocery Store\u003c\/b\u003e\u003cb\u003e 167\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eGetting Organized before You Go 168\u003c\/p\u003e \u003cp\u003eDeciphering the Many Details and Claims on Food Packaging 169\u003c\/p\u003e \u003cp\u003eAnalyzing the Nutrition Facts label 170\u003c\/p\u003e \u003cp\u003eVetting nutrient claims 175\u003c\/p\u003e \u003cp\u003eFocusing on the Perimeter of the Store for Wholesome Food Choices 177\u003c\/p\u003e \u003cp\u003eChecking out the produce aisle 177\u003c\/p\u003e \u003cp\u003eSorting through the bread and grains 179\u003c\/p\u003e \u003cp\u003eProtein pointers 180\u003c\/p\u003e \u003cp\u003eBrowsing the dairy case 181\u003c\/p\u003e \u003cp\u003eChoosing wisely in the freezer section 182\u003c\/p\u003e \u003cp\u003eBuying fats and oils 183\u003c\/p\u003e \u003cp\u003eTreading Carefully in the Center Aisles 184\u003c\/p\u003e \u003cp\u003eHeading Home and Storing Your Food with Care 186\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 13: Setting Up a DASH-Friendly Kitchen\u003c\/b\u003e\u003cb\u003e 187\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eCreating a Healthy Pantry 188\u003c\/p\u003e \u003cp\u003ePantry staples 188\u003c\/p\u003e \u003cp\u003eRefrigerator staples 189\u003c\/p\u003e \u003cp\u003eFreezer staples 190\u003c\/p\u003e \u003cp\u003eArming Yourself with the Right Kitchen Supplies 191\u003c\/p\u003e \u003cp\u003eCookware basics 192\u003c\/p\u003e \u003cp\u003eEssential knives 193\u003c\/p\u003e \u003cp\u003eHelpful kitchen tools and storage supplies 194\u003c\/p\u003e \u003cp\u003eInfusing More Flavor into Food — without Salt 198\u003c\/p\u003e \u003cp\u003eSpice blends 198\u003c\/p\u003e \u003cp\u003eCoulis 199\u003c\/p\u003e \u003cp\u003eSalsas 199\u003c\/p\u003e \u003cp\u003eMaking Over Recipes So You Can Indulge without Guilt 200\u003c\/p\u003e \u003cp\u003eChanging cooking methods 201\u003c\/p\u003e \u003cp\u003eModifying ingredients 202\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 14: DASH Meal-Planning Strategies\u003c\/b\u003e\u003cb\u003e 207\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eGetting a Grip on How Meal Planning Works 207\u003c\/p\u003e \u003cp\u003eUsing MyPlate to plan DASH-friendly meals 210\u003c\/p\u003e \u003cp\u003ePutting portions into perspective 212\u003c\/p\u003e \u003cp\u003eStarting the Day off Right 214\u003c\/p\u003e \u003cp\u003eGrab-and-go breakfasts 215\u003c\/p\u003e \u003cp\u003eMake-ahead morning fixings 216\u003c\/p\u003e \u003cp\u003ePacking Your Lunch to Avoid the Takeout Trap 217\u003c\/p\u003e \u003cp\u003eEmbracing the bento box 217\u003c\/p\u003e \u003cp\u003eGoing beyond PB\u0026amp;J 218\u003c\/p\u003e \u003cp\u003eTaking Shortcuts to Dinnertime 219\u003c\/p\u003e \u003cp\u003ePrepping ingredients ahead of time 219\u003c\/p\u003e \u003cp\u003eStocking up on freezer-friendly staples 220\u003c\/p\u003e \u003cp\u003ePutting your slow cooker or Instant Pot to work 223\u003c\/p\u003e \u003cp\u003eCooking in batches 224\u003c\/p\u003e \u003cp\u003eMaking one-pot meals 225\u003c\/p\u003e \u003cp\u003eLivening up leftovers 225\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 15: Dining Out and Traveling on DASH\u003c\/b\u003e\u003cb\u003e 227\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eDining Out with DASH, Generally Speaking 227\u003c\/p\u003e \u003cp\u003eShare and share alike 229\u003c\/p\u003e \u003cp\u003eFinding the Healthy Options at Various Types of Restaurants 229\u003c\/p\u003e \u003cp\u003eSit-down restaurants 229\u003c\/p\u003e \u003cp\u003eFast food places 230\u003c\/p\u003e \u003cp\u003eEthnic options 231\u003c\/p\u003e \u003cp\u003ePlanning Ahead to Follow DASH on the Road 232\u003c\/p\u003e \u003cp\u003eTravel tips to help you stick to your goals 232\u003c\/p\u003e \u003cp\u003eSimple portable snacks 233\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 16: Adopting Everyday Lifestyle Changes\u003c\/b\u003e\u003cb\u003e 235\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eRemembering That the Rat Race Isn’t Really a Race 236\u003c\/p\u003e \u003cp\u003eGetting enough quality sleep 236\u003c\/p\u003e \u003cp\u003eSavoring your food rather than scarfing it down 237\u003c\/p\u003e \u003cp\u003ePracticing mindfulness in your everyday life 238\u003c\/p\u003e \u003cp\u003eCoping with Stress 239\u003c\/p\u003e \u003cp\u003eExercising regularly 241\u003c\/p\u003e \u003cp\u003eConnecting the mind and body with yoga 241\u003c\/p\u003e \u003cp\u003eMeditating 242\u003c\/p\u003e \u003cp\u003eCalling on Your Support System 244\u003c\/p\u003e \u003cp\u003eFiguring out how family and friends can help 244\u003c\/p\u003e \u003cp\u003eEnlisting an exercise partner 245\u003c\/p\u003e \u003cp\u003eSticking to the DASH Plan 246\u003c\/p\u003e \u003cp\u003eBuilding strategies toward lasting success 246\u003c\/p\u003e \u003cp\u003eKeeping track of where you’re at with a journal or app 247\u003c\/p\u003e \u003cp\u003eDealing with falling off the wagon 247\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 4: Smashing DASH Recipes 249\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 17: Delicious Breakfasts and Brunches\u003c\/b\u003e\u003cb\u003e 251\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eUnscrambling Breakfast, the Most Important Meal of the Day 251\u003c\/p\u003e \u003cp\u003eGetting Creative with the Food Groups 252\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 18: Quick and Healthy Lunches\u003c\/b\u003e\u003cb\u003e 259\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003ePreparing the Big Three: Sandwiches, Salads, and Soups 260\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 19: Mouth-Watering Entrees\u003c\/b\u003e\u003cb\u003e 271\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eKeeping Protein Portions in Perspective 271\u003c\/p\u003e \u003cp\u003eBuilding Flavor with Techniques and Seasonings 274\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 20: Savory Side Dishes\u003c\/b\u003e\u003cb\u003e 285\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eEmbracing the Complexity and Tastiness of Whole Grains and Vegetables 285\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 21: Meatless Main Dishes\u003c\/b\u003e\u003cb\u003e 295\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eThe Magic of Plant Food 296\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 22: One-Pot and Sheet-Pan Meals\u003c\/b\u003e\u003cb\u003e 307\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eKeeping It Simple with One-Dish Wonders 307\u003c\/p\u003e \u003cp\u003eWrapping Up Dinner Fast with Foil 308\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 23: Sweet Endings\u003c\/b\u003e\u003cb\u003e 315\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 5: The Part of Tens 321\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 24: Ten Tips for Following DASH on a Budget\u003c\/b\u003e\u003cb\u003e 323\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003ePlan Meals and Snacks for the Week 323\u003c\/p\u003e \u003cp\u003eInclude Canned and Frozen Fruits and Vegetables 324\u003c\/p\u003e \u003cp\u003ePurchase in Bulk 324\u003c\/p\u003e \u003cp\u003eSelect In-Season Produce and Store It Properly 324\u003c\/p\u003e \u003cp\u003eBuy Store Brands 325\u003c\/p\u003e \u003cp\u003eSkip Convenience Foods 325\u003c\/p\u003e \u003cp\u003eBuy Food from Local Farmers 325\u003c\/p\u003e \u003cp\u003eGrow Your Own Vegetables and Herbs 325\u003c\/p\u003e \u003cp\u003eCook at Home 326\u003c\/p\u003e \u003cp\u003eGo Meatless Once a Week 326\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 25: Ten Ways to Add Flavor without Salt\u003c\/b\u003e\u003cb\u003e 327\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eSauté, Grill, Roast, and Oven-Crisp 327\u003c\/p\u003e \u003cp\u003eAdd Herbs and Spices 328\u003c\/p\u003e \u003cp\u003eSqueeze in Some Citrus 329\u003c\/p\u003e \u003cp\u003eToss in Onions, Peppers, Garlic, and More 329\u003c\/p\u003e \u003cp\u003eUse Fresh Ginger and Horseradish 330\u003c\/p\u003e \u003cp\u003eCook with Oils and Flavored Oils 330\u003c\/p\u003e \u003cp\u003ePour in Vinegars, Wine, and Liqueur 330\u003c\/p\u003e \u003cp\u003ePuree and Chop Vegetables 331\u003c\/p\u003e \u003cp\u003eMake Rubs and Marinades 331\u003c\/p\u003e \u003cp\u003eSprinkle on a Wee Bit of Cheese 331\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 26: Ten Lifestyle Changes to Curb Hypertension\u003c\/b\u003e\u003cb\u003e 333\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eLose Weight and Keep It Off 333\u003c\/p\u003e \u003cp\u003eDevelop an Exercise Routine 334\u003c\/p\u003e \u003cp\u003eStick to DASH 334\u003c\/p\u003e \u003cp\u003eEat Less Salt 335\u003c\/p\u003e \u003cp\u003eAdd Good Fats to Your Diet 335\u003c\/p\u003e \u003cp\u003eAvoid Drinking Alcohol Excessively 335\u003c\/p\u003e \u003cp\u003eDon’t Use Tobacco Products 336\u003c\/p\u003e \u003cp\u003eStress Less 336\u003c\/p\u003e \u003cp\u003eEnlist Your Family and Friends 337\u003c\/p\u003e \u003cp\u003eFollow Your Doctor’s Orders 337\u003c\/p\u003e \u003cp\u003eAppendix: Metric Conversion Guide 339\u003c\/p\u003e \u003cp\u003eIndex 343\u003c\/p\u003e \u003cp\u003e\u003cb\u003eSarah Samaan, MD,\u003c\/b\u003e is board certified in cardiology, nuclear cardiology, and echocardiography, and she blogs at BestPracticesHealthy Heartcom.\u003c\/p\u003e \u003cp\u003e\u003cb\u003eRosanne Rust, MS, RDN,\u003c\/b\u003e is a Registered Dietitian Nutritionist, freelance writer, and blogger at Chew the Facts\u003csup\u003e®\u003c\/sup\u003e, who specializes in nutrition communications.\u003c\/p\u003e \u003cp\u003e\u003cb\u003eCindy Kleckner, RDN, LD, FAND,\u003c\/b\u003e is a Culinary Registered Dietitian Nutritionist, author, recipe developer, and professional speaker.\u003c\/p\u003e  \u003cul\u003e \u003cli\u003eManage high blood pressure with sustainable lifestyle changes\u003c\/li\u003e \u003cli\u003eMaster meal planning and enjoy more than 45 delicious recipes\u003c\/li\u003e \u003cli\u003eDiscover how diet can reduce disease risk\u003c\/li\u003e \u003c\/ul\u003e \t \u003cp\u003e\u003cb\u003eLower your blood pressure with amazing food\u003c\/b\u003e \u003c\/p\u003e\u003cp\u003eAre you one of the millions of people who struggle with high blood pressure (hypertension)? Join our three distinguished authors as they walk you through the DASH diet, endorsed by the Mayo Clinic and the National Heart, Lung, and Blood Institute. You'll lower your blood pressure, reduce your cholesterol, and maybe even lose weight, all while eating delicious food. In this easy-to-follow and friendly guide, you'll also learn how to improve your fiber, vitamin, and mineral intake and reduce your sodium levels. \u003c\/p\u003e\u003cp\u003e\u003cb\u003eInside...\u003c\/b\u003e \u003c\/p\u003e\u003cul\u003e \u003cli\u003eLower your risk of stroke\u003c\/li\u003e \u003cli\u003eImprove your heart's health\u003c\/li\u003e \u003cli\u003eReduce your cholesterol\u003c\/li\u003e \u003cli\u003eEnjoy incredible food\u003c\/li\u003e \u003cli\u003eLower your blood pressure\u003c\/li\u003e \u003cli\u003eLose weight\u003c\/li\u003e \u003cli\u003eIncrease your fiber intake\u003c\/li\u003e \u003c\/ul\u003e","brand":"For Dummies","offers":[{"title":"Default Title","offer_id":47989022261477,"sku":"NP9781119740797","price":25.99,"currency_code":"USD","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1842\/7735\/files\/9781119740797.jpg?v=1761782473","url":"https:\/\/k12savings.com\/products\/dash-diet-for-dummies-isbn-9781119740797","provider":"K12savings","version":"1.0","type":"link"}