Synopses & Reviews
Based on the largest clinical trial of its kind and endorsed by the American Heart Association, the DASH diet is scientifically proven to significantly reduce high blood pressure after only two weeks.
IN A 2011 RANKING PUBLISHED IN U.S. NEWS & WORLD REPORT, THE DASH DIET WAS RATED #1 BY A PANEL OF MEDICAL EXPERTS INCLUDING SPECIALISTS IN DIABETES AND HEART DISEASE— THE BEST OVERALL DIET AND THE BEST DIET FOR DIABETES!
More than 50 million Americans suffer from high blood pressure, and most of them control it by taking prescription drugs with potentially dangerous side effects; and nearly 24 million Americans have diabetes. But there is a natural and affordable alternative for managing these potentially deadly conditions, reducing your risk of heart failure, stroke, and kidney disease, and achieving the best health of your life: the DASH (Dietary Approaches to Stop Hypertension) diet. Developed by a world-class team of doctors and nutritionists, the DASH diet gives you:
• Complete and balanced nutrition for safe short-term and long-term weight loss
• A scientifically proven approach to managing diabetes and heart disease without prescription medication
• A hearty and healthful selection of DASH menus, recipes, and grocery lists
• DASH exercise programs for everyday living
• Key tools including calorie worksheets and a formula to calculate body mass . . . and much more from this revolutionary program, which is recommended by the American Heart Association; the National Heart, Lung, and Blood Institute; the American Society for Hypertension; and other leading medical authorities.
Thomas Pickering, M.D. Director, Integrative and Behavioral Cardiac Health Program and Hypertension Section, Mount Sinai School of Medicine This is not just another fad diet, but one that is scientifically proven to be the best for people who are concerned about their blood pressure. The DASH studies were a major breakthrough in the prevention and treatment of hypertension, and the diet is now described in a practical and straightforward manner.
Aram V. Chobanian, M.D. Dean, Boston University Medical School The DASH diet is an exciting, new nutritional approach to the management of hypertension, and its effectiveness has been well documented by carefully controlled scientific studies. I recommend it not only for hypertensive patients but also for nutritionists, medical practitioners, and anyone interested in adopting a healthier lifestyle.
Norman K. Hollenberg, M.D., Ph.D. Professor of Medicine and Radiology, Harvard Medical School This book fills an unmet need, providing clear and simple guidelines supported by solid data obtained from outstanding studies. I have no doubt that it will work.
Dr. Patricia Elmer Senior Nutrition Investigator, Kaiser Permanente Center for Health Research Member, Nutrition Committee, American Heart Association Excellent! A medication-free alternative to help millions of Americans lower their high blood pressure and live healthier, longer lives.
Shiriki K. Kumanyika, Ph.D., R.D., M.P.H. Center for Clinical Epidemiology and Biostatistics University of Pennsylvania School of Medicine This book is amazingly clear, comprehensive, and user-friendly. There is a lot of "what to do" and "how to do it." And also "why" for the consumer who wants to understand why to choose DASH over the other diets that are out there. This book will even convince the skeptics who don't believe that ordinary foods can make a big difference. There is no trick here.
Dr. Ronald Krauss Lawrence Berkeley National Laboratory, University of California, Chair, American Heart Association Council on Nutrition, Physical Activity, and Metabolism An excellent, user-friendly resource for people with high blood pressure, as well as anyone who wants to improve their heart health.
More than 50 million Americans suffer from high blood pressure, and most of them control it by taking prescription drugs with potentially dangerous side effects. But there is a natural, affordable, and easy-to-manage alternative to medication: the DASH (Dietary Approaches to Stop Hypertension) diet. Developed by a world-class team of doctors and nutritionists, the DASH diet is clinically proven to lower blood-pressure levels and thereby reduce the risk of heart failure, stroke, and kidney disease. Now, with The DASH Diet for Hypertension,
readers can benefit from:
A hearty and healthful selection of DASH menus, recipes, even grocery lists
DASH weight-loss and exercise programs for everyday living
The science behind DASH, including calorie worksheets and a formula to calculate body-mass
...and much more from this revolutionary program, which is recommended by the American Heart Association; the National Heart, Lung, and Blood Institute; the American Society for Hypertension; and other leading medical authorities.
About the Author
, M.D., senior author, has spent more than 20 years studying the causes of high blood pressure. He has published more than 100 articles and book chapters on this subject for medical professionals. Dr. Moore has been a member of the faculty of Harvard Medical School for 25 years. He served as the Chairman of the Steering Committee of the DASH trial, the landmark medical study that proved that the DASH diet works. He lives in Boston, Massachusetts.
Pao-Hwa Lin, Ph.D. has been a faculty member at the Sarah W. Stedman Nutrition Center at Duke University Medical Center since 1992. She was closely involved in the design and development of the DASH diet and was chairperson of the diet commitee for the DASH-Sodium study. She lives in Durham, North Carolina.
Njeri Karanja, Ph.D., a Research Associate Professor of Medicine in the division of Endocrinology/Metabolism and Clinical Nutrition at Oregon Health & Science University, led the data coordinating activities for the DASH study. Karanja lives in Portland, Oregon.
Laura Pata Svetkey, M.D. is the Director of Clinical Research at the Sarah W. Stedman Nutrition and Metabolism Center as well as the Director of the Duke Hypertension Center and has more than 20 years of experience in clinical research. She has been Principal Investigator on four NIH-sponsored multi-center studies on nutritional approaches to controlling hypertension and other obesity-related cardiovascular risk factors, including the landmark DASH (Dietary Approaches to Stop Hypertension) clinical trial.
Mark Jenkins is a journalist and the author of several health books, including the Sports Medicine Bible, and is a consultant to the Harvard Medical School system.
Table of Contents
Why We Need DASH and How It Works
- Introducing DASH
Take the 14-Day DASH Diet Challenge!
- Why DASH? Hypertension: The Silent Killer
A Deadly Disease That Affects Millions
What Is High Blood Pressure/Hypertension?
What Causes High Blood Pressure?
Who Is Most at Risk for Hypertension?
Understanding Blood Pressure Readings
Truth and Consequences
How High Blood Pressure Is Treated
- Proving the Diet Works: How We Did It
Top-Level Study Finally Launched
DASH Study Design
The Science Behind DASH
Implications of the Diet
A "Feel-Good" Diet Too!
A Postmodern Diet
Making the Most of Your Commitment
- Optimizing the Diet: Salt Reduction Is the Answer
The DASH-Sodium Study
How Salt Influences Blood Pressure
Lowering Your Salt/Sodium Intake: Here's How
- DASH Plus: Weight Loss, Exercise, and Limiting Alcohol Consumption
Bring Your Body Fat to a Healthy Level
Start an Exercise Program
Launching a Vigorous Exercise Program
Limit Your Alcohol Consumption
- Want to Lose Weight? DASH Has the Answer
Fundamentals of Weight Loss
Customizing the DASH Diet for Weight Loss
The Substitution Solution
The Skinny on Fat
Nutrition Facts Panel and Food Labeling
Keeping It Off
DASH in Action
- Putting DASH into Action: How to Start Eating the DASH Way
DASH in Three Easy Moves
Preparing to DASH
Dairy Foods (Milk, Cheese, and Yogurt)
Grains (Bread, Cereal, Rice, and Pasta)
Meat, Poultry, and Fish
Nuts, Seeds, and Legumes
Added Fats and Oils
Healthy Hints for Home Cooking
DASH-Friendly Cooking Methods
Supermarket Savvy: How to Shop for DASH
Dining Out on DASH
Eating the DASH Way: Any Tom, Dick, or Harriet Can Do It
Track Your Food Habits
- Make DASH Part of Your Life...for Life!
Step 1: Recognize Your Food Issues
Step 2: Believe You Will Succeed
Step 3: Time It Right
Step 4: One Step Leads You to the Next
Step 5: Develop a SMART Action Plan
Step 6: "Just Do It"
Step 7: Assess Your Progress
Step 8: Ask for Help If Things Aren't Going Well
And the Final Step: Celebrate Every Success, No Matter How Small!
DASH Menu Plans and Recipes
- Fourteen Days on the DASH Diet
Meeting Your Calorie-Intake Requirement
How the Menu Plans Break Down
Week 1: 2,000-Calorie Menus
Week 2: 2,000-Calorie Menus
Snacking on the DASH Diet
- DASH Recipes
Baked Catfish Baked Macaroni and Cheese BBQ Pork Chops Blackened Beef with Greens and Red Potatoes Chicken and Broccoli Bake Chicken Fruity Stir-fry Chicken with Rice Dave's Cajun Catfish Fettuccine with Chicken and Vegetables Grilled Tuna Hawaiian Chicken Sandwich Mango and Black Bean Salad with Grilled Shrimp New Orleans Red Beans and Rice Northeast Gumbo Snapper with Greens Spicy Cod Sweet-and-Sour Pork with Vegetables Swiss Cheese Sandwich Turkey Burger Vegetarian Lasagna Vegetarian Spaghetti Sauce Vermont Roast with Brown Mustard
Gingered Butternut Squash Soup Tomato Bisque Tomato-Orange Soup Tortellini and Bean Soup
Vegetable Side Dishes
Broccoli Rabe Green Beans with Almonds Kale with Sesame Seeds Limas and Spinach Molasses-Braised Collards Sautéed Collard Greens Stuffed Acorn Squash Sweet-Potato Chips
Apple Cobbler Blueberry Pancakes Bulgur Wheat with Tomatoes Couscous with Broccoli Scallion Rice Wild Rice Pilaf
Broccoli and Walnut Salad Cherry Tomato and Scallion Salad Coleslaw with Dates Fresh Fruit Salad Hot Red Potato and Spinach Salad Soybean Salad Spicy Carrot Salad Three-Bean Salad Tomato and Red Onion Salad Tossed Salad I Tossed Salad II
Baked Brown Bread Banana Raisin Nut Bread Lemon Muffins Lighter Sweet Country Corn Bread Quick Pumpkin Bread
Apple Crisp Baked Apple Chocolate-Dipped Fruit Crustless Pumpkin Pie Low-Calorie Walnut Brownies Orange-Banana Fruit Salad Smoothie Sweet Potato Pie Tapioca with Mandarin Oranges Tropical Delight Vanilla Pudding with Banana
- DASH Meal Plans
Appendix A The Science Behind DASH
The Role of Key Nutrients in Keeping Blood Pressure Healthy
How Potassium, Calcium, and Magnesium Combine to Lower Blood Pressure
Fiber Matters, Too
Appendix B A Formula to Calculate Your Daily Calorie Intake
Appendix C A Formula to Calculate Your Body Mass Index (BMI)
Appendix D Scientific Articles about the DASH Diet