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Almost 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.
Written in an easy-to-follow, friendly style by three heart and nutrition experts, DASH Diet For Dummies 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 U.S. News & World Report, 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.
- Improve heart health with lower blood pressure
- Reduce cholesterol
- Lose weight
- Follow simple, tasty recipes
So, 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 DASH Diet for Dummies, 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!
Almost 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.
Written in an easy-to-follow, friendly style by three heart and nutrition experts, DASH Diet For Dummies 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 U.S. News & World Report, 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.
- Improve heart health with lower blood pressure
- Reduce cholesterol
- Lose weight
- Follow simple, tasty recipes
So, 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 DASH Diet for Dummies, 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!
Rosanne Rust, MS, RDN, is a Registered Dietitian Nutritionist, freelance writer, and blogger at Chew the Facts®, who specializes in nutrition communications.
Cindy Kleckner, RDN, LD, FAND, is a Culinary Registered Dietitian Nutritionist, author, recipe developer, and professional speaker.
About This Book 2
Foolish Assumptions 3
Icons Used in This Book 3
Beyond the Book 4
Where to Go from Here 4
Part 1: Getting Started with the DASH Diet 5
Chapter 1: What is DASH? 7
Understanding the DASH Difference 8
Exploring the origins of DASH 8
Recognizing why DASH isn't just another trendy diet 9
DASH: A Dietary Prescription for a Healthier Lifestyle 11
The basic dietary guidelines 11
The most powerful lifestyle changes 13
Preparing for Success with DASH 16
Choosing foods that support your health 16
Creating lifestyle changes that stick 18
A DASH of Caution 18
Chapter 2: The DASH Diet and Wellness: What Scientists Know 21
Exploring the Science behind the Diet 22
Setting up the study 22
Conducting the research 23
Analyzing the results 24
Responding to America's Salt Obsession and Addressing Controversies 25
Omni-Heart: A Variation on the DASH Theme 27
DASH: Wellness through Optimal Nutrition 28
Chapter 3: Improving Your Overall Health 31
Fighting the Silent Killer: Hypertension 31
Why blood pressure matters 32
How DASH can help 33
DASH and Cholesterol 34
Why cholesterol matters 34
How DASH can help 36
Battling the Bulge 36
Why weight matters 36
How DASH can help 37
Fighting Diabetes 38
Why diabetes matters 38
How DASH can help 39
Tackling Cancer 40
Why cancer matters 41
How DASH can help 41
Chapter 4: Gearing Up for a DASH Lifestyle 43
Setting Yourself Up for a DASHing Success 44
More of This, Less of That 45
Increasing the quantity of fruits, vegetables, nuts, seeds, and beans 46
Decreasing the amount of saturated fat, cholesterol, and sodium 48
Creating Goals for Dietary Change 49
Being SMART 49
Tracking your progress 53
Planning around Obstacles 54
Chapter 5: Presenting Your DASH Nutrition Primer 57
Revealing Where Sodium Hides 57
Processed foods 58
Table salt alternatives 61
Figuring Out How Much Sodium You Really Need 61
Reducing Your Salt Intake by Retraining Your Taste Buds 62
Stepping away from the salt shaker 62
Employing table salt substitutes 63
Examining the DASH Diet Framework 64
2 to 3 servings of low-fat dairy 64
4 to 5 servings of vegetables 68
4 to 5 servings of fruit 69
6 to 8 servings of grains 71
Small servings of better fats 72
2 servings of lean proteins 73
4 to 5 servings of nuts, seeds, and legumes 74
Part 2: DASHing toward Better Health 75
Chapter 6: Taking Charge of Hypertension 77
A Crash Course in Cardiology 78
Zeroing In on Blood Pressure Basics 79
Figuring out what those numbers indicate 80
Understanding high blood pressure readings 81
Distinguishing between Primary and Secondary Hypertension 82
Examining the Factors That Contribute to Primary Hypertension Risk 84
Diet 85
Obesity 85
Exercise 86
Smoking 86
Alcohol 88
Stress 88
Family history 89
Age 89
Exploring the Medical Treatments for Hypertension 90
Reducing Your Risk of Hypertension with DASH 92
Chapter 7: Reducing the Risk of Heart Disease and Stroke 95
Introducing the Cholesterol Component
of Cardiovascular Disease 96
Understanding how plaque happens 96
Breaking down the ideal numbers 96
Getting Acquainted with Matters of the Heart 98
Palpitations: Heart rhythms gone haywire 98
Heart attack: When the flow of oxygen-rich blood gets blocked 100
Heart failure:
| Erscheinungsjahr: | 2021 |
|---|---|
| Fachbereich: | Pharmazie |
| Genre: | Medizin |
| Rubrik: | Wissenschaften |
| Medium: | Taschenbuch |
| Inhalt: | Introduction 1Part 1: Getting Started with the DASH Diet 5Chapter 1: What is DASH? 7Chapter 2: The DASH Diet and Wellness: What Scientists Know 21Chapter 3: Improving Your Overall Health 31Chapter 4: Gearing Up for a DASH Lifestyle 43Chapter 5: Presentin |
| ISBN-13: | 9781119740797 |
| ISBN-10: | 1119740797 |
| Sprache: | Englisch |
| Herstellernummer: | 1W119740790 |
| Einband: | Kartoniert / Broschiert |
| Autor: |
Samaan, Sarah
Rust, Rosanne Kleckner, Cindy |
| Auflage: | 2. Aufl. |
| Hersteller: |
For Dummies
Wiley & Sons |
| Verantwortliche Person für die EU: | Wiley-VCH GmbH, Boschstr. 12, D-69469 Weinheim, product-safety@wiley.com |
| Maße: | 231 x 185 x 25 mm |
| Von/Mit: | Sarah Samaan (u. a.) |
| Erscheinungsdatum: | 04.01.2021 |
| Gewicht: | 0,521 kg |
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