Dash Diet for Dummies - Cindy Kleckner

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Auteur(s) : Cindy Kleckner - Rosanne Rust - Sarah Samaan

Editeur : Wiley

Langue : Anglais

Parution : 01/11/2020

Format : Moyen, de 350g à 1kg

Nombre de pages : 384

Expédition : 532

Dimensions : 23.0 x 19.2 x 2.7

ISBN : 1119740797

Résumé :

Sarah Samaan, MD, is board certified in cardiology, nuclear cardiology, and echocardiography, and she blogs at BestPracticesHealthy Heartcom.

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.

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Biographie:

Introduction 1

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

Sommaire:

• Manage high blood pressure with sustainable lifestyle changes
• Master meal planning and enjoy more than 45 delicious recipes
• Discover how diet can reduce disease risk

Lower your blood pressure with amazing food

Are 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.

Inside...

• Lower your risk of stroke
• Improve your heart's health
• Reduce your cholesterol
• Enjoy incredible food
• Lower your blood pressure
• Lose weight
• Increase your fiber intake