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
9 Part 5: The Part of Tens Chapter 24: Ten Tips for Following DASH on a Budget Plan Meals and Snacks for the Week Include Canned and Frozen Fruits and Vegetables Purchase in Bulk Select In-Season Produce and Store It Properly Buy Store Brands Skip Convenience Foods Buy Food from Local Farmers Grow Your Own Vegetables and Herbs Cook at Home Go Meatless Once a Week Chapter 25: Ten Ways to Add Flavor without Salt Sauté, Grill, Roast, and Oven-Crisp Add Herbs and Spices Squeeze in Some Citrus Toss in Onions, Peppers, Garlic, and More Use Fresh Ginger and Horseradish Cook with Oils and Flavored Oils Pour in Vinegars, Wine, and Liqueur Puree and Chop Vegetables Make Rubs and Marinades Sprinkle on a Wee Bit of Cheese Chapter 26: Ten Lifestyle Changes to Curb Hypertension Lose Weight and Keep It Off Develop an Exercise Routine Stick to DASH Eat Less Salt Add Good Fats to Your Diet Avoid Drinking Alcohol Excessively Don’t Use Tobacco Products Stress Less Enlist Your Family and Friends Follow Your Doctor’s Orders
10 Appendix: Metric Conversion Guide
11 Index
List of Tables
1 Chapter 1TABLE 1-1 The DASH Diet (Based on 2,000 Calories/Day)
2 Chapter 2TABLE 2-1 Effects of a 1,500-Milligram Sodium DASH Diet on Reducing Both Systoli...
3 Chapter 4TABLE 4-1 Serving Sizes of Fruits and VegetablesTABLE 4-2 Daily Nutrient Goals Used in DASH Diet StudiesTABLE 4-3 Setting Specific Goals
4 Chapter 5TABLE 5-1 Comparing Sodium in FoodsTABLE 5-2 Calcium and Calories in Common FoodsTABLE 5-3 Making Lean Beef and Pork Choices
5 Chapter 6TABLE 6-1 Prevalence of HypertensionTABLE 6-2 Common Types of Blood Pressure Medicines
6 Chapter 9TABLE 9-1 Looking at the Two Types of Diabetes
7 Chapter 13TABLE 13-1 Recipe Substitutions
8 Chapter 14TABLE 14-1 DASH Eating PlansTABLE 14-2 Serving Sizes for Each Food Group
9 Chapter 15TABLE 15-1 Comparison of Various Portions of Similar FoodsTABLE 15-2 Calories, Fat, and Sodium in Typical Quick-Stop Breakfast FoodTABLE 15-3 Best Choices at Ethnic Restaurants
10 Chapter 19TABLE 19-1 Comparing Chicken, Pork, Beef, and FishTABLE 19-2 EPA and DHA Content in Various Types of Seafood
11 Chapter 21TABLE 21-1 Food Swaps for Better Heart Health
List of Illustrations
1 Chapter 4FIGURE 4-1: Sample goal worksheet.
2 Chapter 6FIGURE 6-1: The inner workings of the human heart.
3 Chapter 7FIGURE 7-1: A normal artery before and after plaque develops. FIGURE 7-2: Blood supply to the brain.
4 Chapter 8FIGURE 8-1: A BMI chart.
5 Chapter 10FIGURE 10-1: The kidneys are bean-shaped organs that play a huge role in your b...
6 Chapter 12FIGURE 12-1: A sample Nutrition Facts label. FIGURE 12-2: The Whole Grain Stamps, basic (left) and 100% (right).
7 Chapter 13FIGURE 13-1: A garlic press and a garlic chopper. FIGURE 13-2: A microplane grater and zester. FIGURE 13-3: A rotary cheese grater.
8 Chapter 14FIGURE 14-1: MyPlate proportions line up with those recommended for the DASH di...
9 Chapter 18FIGURE