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: Presenting Your DASH Nutrition Primer 57Part 2: DASHing toward Better Health 75Chapter 6: Taking Charge of Hypertension 77Chapter 7: Reducing the Risk of Heart Disease and Stroke 95Chapter 8: Maintaining a Healthy Weight 107Chapter 9: Reducing Diabetes Risk 119Chapter 10: Keeping Yourself Healthy from Head to Toe 131Part 3: Enjoying Life the DASH Way 145Chapter 11: Adopting the DASH Diet 147Chapter 12: DASHing Successfully through the Grocery Store 167Chapter 13: Setting Up a DASH-Friendly Kitchen 187Chapter 14: DASH Meal-Planning Strategies 207Chapter 15: Dining Out and Traveling on DASH 227Chapter 16: Adopting Everyday Lifestyle Changes 235Part 4: Smashing DASH Recipes 249Chapter 17: Delicious Breakfasts and Brunches 251Chapter 18: Quick and Healthy Lunches 259Chapter 19: Mouth-Watering Entrees 271Chapter 20: Savory Side Dishes 285Chapter 21: Meatless Main Dishes 295Chapter 22: One-Pot and Sheet-Pan Meals 307Chapter 23: Sweet Endings 315Part 5: The Part of Tens 321Chapter 24: Ten Tips for Following DASH on a Budget 323Chapter 25: Ten Ways to Add Flavor without Salt 327Chapter 26: Ten Lifestyle Changes to Curb Hypertension 333Appendix: Metric Conversion Guide 339Index 343
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(r), who specializes in nutrition communications.Cindy Kleckner, RDN, LD, FAND, is a Culinary Registered Dietitian Nutritionist, author, recipe developer, and professional speaker.
