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The DASH Diet for Hypertension
If you or your spouse, your child, or anybody else you care about suffers from high blood pressure, this book can literally be a lifesaver. A world-class team of hypertension and nutrition experts from the medical schools at Harvard, Duke, Johns Hopkins, and Louisiana State University have joined together to produce "The DASH Diet for Hypertension," a medication-free program to lower blood pressure in just two weeks. Scientifically proven to work, the DASH Diet (Dietary Approaches to Stop Hypertension) is recommended by the American Heart Association, which cited it as one of the ten most important scientific discoveries of the year.
A symptomless condition, high blood pressure is nonetheless a leading cause of heart attack, stroke, enlarged heart, and kidney damage. Of the 50 million Americans who suffer from hypertension, most must control their pressure by taking drugs -- drugs that can have potentially harmful side effects.
No longer. The results of the DASH study -- originally published in the prestigious "New England Journal of Medicine" -- prove that the DASH diet alone can control elevations in blood pressure as effectively as does a typical antihypertensive medication. Safe, reliable, and medically sound, DASH offers a simple, effective eating plan made up of familiar foods available at any local grocery store.
What makes the DASH diet truly revolutionary is its uncomplicated emphasis on whole foods -- no pills, no powders, no shakes. In the right amounts, the nutrients found in common foods like fruits, vegetables, and dairy products can combine and interact to lower blood pressure significantly -- in as few as fourteen days.
This book provides readerswith the tools -- including handy menu plans and delicious recipes -- to take charge of their diets, their health, and their lives.
288 pages, Hardcover
First published October 9, 2001
35 people are currently reading
115 people want to read
About the author
Mark Jenkins
68 books82 followersLibrarian Note: There is more than one author by this name in the Goodreads database.
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Displaying 1 - 20 of 20 reviews
May 27, 2021
Does Your Doctor’s Staff Know How to Take Your Blood Pressure?
One of my friends is a Health Educator, and the company that she worked for sent their educators to over 400 doctor’s offices to teach their staff how to take blood pressures correctly and many were doing it wrong. This results in false high blood pressure readings of at least 10 points higher in the upper and lower ranges. If the person taking your b/p puts the cuff on your right arm, or If he/she tells you to lower your arm below heart level, your b/p will be over ten points higher. I used our own cuff monitor to test this, and she was right. This can mean a lot if your b/p is somewhat elevated already. So, now I make sure that anyone taking my b/p does it correctly, and when I look back, most were not concerned as to where I held my arm, some told me to put it down, and another asked me if I wanted it taken on my left or right arm.
So, what about this book? The Dash Diet books are popular. For me, there was not much new in it, but what I did learn, I had wanted to know about for a long time. I had wanted to know how much salt is needed by the body for the body to prevent death. If you don’t know this, you don’t know how to regulate your salt intake. Well, all you need each day is ¼ t. of salt to stay alive, and you should not take more than a teaspoon a day. I found Himalayan salt to have a far better flavor and am able to use less due to this.
I also didn’t know the percentage to allow in prepackaged foods. It is 5 percent. And if a product says it has low sodium, it is usually 5 percent sodium, so you can or should be able to eat it safely. Still, it is good to take your blood pressure the following day to see if you failed at this because your b/p is high.
I am salt sensitive and never salt anything, so my b/p is usually in the 130s overhigh 80s. The other day I gave in and had a ham and cheese sandwich and a TV dinner later It took two days to get my blood pressure back to normal. And I will add this: If you cut out a lot of salt, in time foods will taste too salty when you eat out. It is amazing how you can get used to salt free food items.
I had a go around with my new doctor when he wanted me on blood pressure medicine because my b/p was high when coming into his office. First, it was taken wrong, and second, I have white coat syndrome, and last of all I ill from getting the last Covid vaccine, and he thinks that Covid is a hoax. Also, I kept a record of my b/p for two weeks, taking it three times a day, and he would not even look at it. I stopped seeing him for those reason and for other reasons. He does not know that we even had a go around for I kept my thoughts to myself. A good doctor will have you keep a record of your b/p for two weeks. I have yet to see my new doctor, but I am told that he does this. And if a doctor thinks that you don’t know how to take your b/p, well, they should tell you that that is the reason they don’t wish to look at your own recordings. Just happens that we have two b/p monitors and compare, and my husband knows how use the cuff and I know who to use the one that goes on your wrist.
This book and others talk about magnesium for lowering
Vb/p. A friend told me that she uses magnesium oil because it is better absorbed by the body. She sprays it on her inner thighs, inner arms and chest at night. It helps her sleep. Years ago, I learned that you need to take it with calcium in a certain ratio, so I don’t know about this, but I am using it, and while it didn’t help me sleep, it lowered my b/p more, and it lowered my stress level. Very relaxing.
The author of this book gave out some false information. I only found two things that were wrong, but there could have been more that I am not that informed to catch. The first was that he said that you will not lose weight by fasting. Well, I fasted one time for seven days and lost 11 lbs. Then he said that meditation would not lower your b/p. Other people swear by it.
Last of all, I am finding that I like another book better, “The Amazing Way to Reverse Heart Disease Naturally.”
Note. I think the best book that I have read so far is, what your doctor won't tell you about trademark hypertension
One of my friends is a Health Educator, and the company that she worked for sent their educators to over 400 doctor’s offices to teach their staff how to take blood pressures correctly and many were doing it wrong. This results in false high blood pressure readings of at least 10 points higher in the upper and lower ranges. If the person taking your b/p puts the cuff on your right arm, or If he/she tells you to lower your arm below heart level, your b/p will be over ten points higher. I used our own cuff monitor to test this, and she was right. This can mean a lot if your b/p is somewhat elevated already. So, now I make sure that anyone taking my b/p does it correctly, and when I look back, most were not concerned as to where I held my arm, some told me to put it down, and another asked me if I wanted it taken on my left or right arm.
So, what about this book? The Dash Diet books are popular. For me, there was not much new in it, but what I did learn, I had wanted to know about for a long time. I had wanted to know how much salt is needed by the body for the body to prevent death. If you don’t know this, you don’t know how to regulate your salt intake. Well, all you need each day is ¼ t. of salt to stay alive, and you should not take more than a teaspoon a day. I found Himalayan salt to have a far better flavor and am able to use less due to this.
I also didn’t know the percentage to allow in prepackaged foods. It is 5 percent. And if a product says it has low sodium, it is usually 5 percent sodium, so you can or should be able to eat it safely. Still, it is good to take your blood pressure the following day to see if you failed at this because your b/p is high.
I am salt sensitive and never salt anything, so my b/p is usually in the 130s overhigh 80s. The other day I gave in and had a ham and cheese sandwich and a TV dinner later It took two days to get my blood pressure back to normal. And I will add this: If you cut out a lot of salt, in time foods will taste too salty when you eat out. It is amazing how you can get used to salt free food items.
I had a go around with my new doctor when he wanted me on blood pressure medicine because my b/p was high when coming into his office. First, it was taken wrong, and second, I have white coat syndrome, and last of all I ill from getting the last Covid vaccine, and he thinks that Covid is a hoax. Also, I kept a record of my b/p for two weeks, taking it three times a day, and he would not even look at it. I stopped seeing him for those reason and for other reasons. He does not know that we even had a go around for I kept my thoughts to myself. A good doctor will have you keep a record of your b/p for two weeks. I have yet to see my new doctor, but I am told that he does this. And if a doctor thinks that you don’t know how to take your b/p, well, they should tell you that that is the reason they don’t wish to look at your own recordings. Just happens that we have two b/p monitors and compare, and my husband knows how use the cuff and I know who to use the one that goes on your wrist.
This book and others talk about magnesium for lowering
Vb/p. A friend told me that she uses magnesium oil because it is better absorbed by the body. She sprays it on her inner thighs, inner arms and chest at night. It helps her sleep. Years ago, I learned that you need to take it with calcium in a certain ratio, so I don’t know about this, but I am using it, and while it didn’t help me sleep, it lowered my b/p more, and it lowered my stress level. Very relaxing.
The author of this book gave out some false information. I only found two things that were wrong, but there could have been more that I am not that informed to catch. The first was that he said that you will not lose weight by fasting. Well, I fasted one time for seven days and lost 11 lbs. Then he said that meditation would not lower your b/p. Other people swear by it.
Last of all, I am finding that I like another book better, “The Amazing Way to Reverse Heart Disease Naturally.”
Note. I think the best book that I have read so far is, what your doctor won't tell you about trademark hypertension
April 26, 2012
DASH stands for Dietary Approaches to Stop Hypertension but it is a way to eat healthy for the rest of your life that also lowers your blood pressure, cholesterol and blood sugar. The book explains what can cause high blood pressure and how eating more fruits, vegetables and whole grains can help change your metabolism. There are easy diagrams and charts to help you to tract your progress on the DASH diet as well as a lot of sample menus and recipes.
July 5, 2008
I liked the medical information in this book as it describes the effects of hypertension on the body and the need to reduce sodium. However, I was disappointed that the recipes in the book sometimes contained a lot more sodium than I feel comfortable allowing myself. Having recently been put on a low sodium diet as my ENT rules out Meneire's Disease, I've been searching for low sodium recipes and am much happier with just I've found on the Internet. Some of the recipes in this book take up fully 3/4 of my daily allotted sodium with just one serving of one meal.
March 28, 2012
I don't have high blood pressure but saw some information on DASH and wanted to check it out. Seems like it might be a healthy way of eating and a simple plan to stick to on a day-to-day basis. Dr. Moore starts with the need for such a diet, the scientific studies and ends with recipes. I'm convinced that as I age, I need a more healthy way of eating--which this is. I don't know that I'd call it a "diet" (as we normally think of diets).
March 4, 2012
The author lists some easy steps to reduce hypertension by using “real” foods. In a nutshell the diet consists of grains, non-fat dairy products, fruits, and vegetables, lean meats and less sodium. For most with no allergies or food intolerances, this is safe and reasonable. If it does not work, you are eating healthy, nevertheless. Included are recipes to keep food from becoming boring.
August 13, 2013
Difficult to stay interested
September 3, 2024
A DIET DESIGNED TO REDUCE HEART DISEASE, AS WELL
The Preface to this 2001 book states, "The DASH diet is simple, but at first it may not seem easy. It involves changing eating habits you've learned over a lifetime... in this book we provide you with all the information you need to follow the DASH way of eating. With the DASH diet you won't need a calculator every time you prepare a meal. It is based on easy-to-understand servings of whole foods... Our focus is on nutrient-rich whole foods, instead of the nutrients themselves... [the book] not only provides information on how the diet works but gives you sensible advice on how to make the principles of the plan part of your everyday life." (Pg. xvi)
They summarize, "The DASH diet recommends that, on a daily basis, you eat about 4 servings of fruits, 4 servings of vegetables, and 2 or 3 servings of low-fat dairy foods... To make 'room' for these nutritious foods, the DASH diet limits fatty foods, red meat, and sugar-sweetened foods and beverages..." (Pg. 6) They describe it as "rich in fruits, vegetables, and low-fat dairy products; moderate in fish, poultry, and nuts; and reduced in red meat, sweets, and sugar-sweetened drinks." (Pg. 25) Later, they add, "The DASH diet is low in total fat and saturated fat for two main reasons: to make room for foods rich in nutrients known to lower blood pressure and to lower cholesterol, which is a major risk factor for heart disease..." (Pg. 67)
They advise, "Our most significant decision, though, was to eliminate the role salt might play in the study. We did this by making sure the salt content in all three of the diets we tested was the same and also by not making the diets 'low salt.' Our main reason for not making DASH a low-salt diet was so we could be sure it was nutrient-rich whole foods that produced the outcome we were measuring, not the effects of a reduced salt content. We also wanted to create a foundation for our eating plan that emphasized what people need to get MORE of in their diet to make them healthier... not what they should limit." (Pg. 37)
The Preface to this 2001 book states, "The DASH diet is simple, but at first it may not seem easy. It involves changing eating habits you've learned over a lifetime... in this book we provide you with all the information you need to follow the DASH way of eating. With the DASH diet you won't need a calculator every time you prepare a meal. It is based on easy-to-understand servings of whole foods... Our focus is on nutrient-rich whole foods, instead of the nutrients themselves... [the book] not only provides information on how the diet works but gives you sensible advice on how to make the principles of the plan part of your everyday life." (Pg. xvi)
They summarize, "The DASH diet recommends that, on a daily basis, you eat about 4 servings of fruits, 4 servings of vegetables, and 2 or 3 servings of low-fat dairy foods... To make 'room' for these nutritious foods, the DASH diet limits fatty foods, red meat, and sugar-sweetened foods and beverages..." (Pg. 6) They describe it as "rich in fruits, vegetables, and low-fat dairy products; moderate in fish, poultry, and nuts; and reduced in red meat, sweets, and sugar-sweetened drinks." (Pg. 25) Later, they add, "The DASH diet is low in total fat and saturated fat for two main reasons: to make room for foods rich in nutrients known to lower blood pressure and to lower cholesterol, which is a major risk factor for heart disease..." (Pg. 67)
They advise, "Our most significant decision, though, was to eliminate the role salt might play in the study. We did this by making sure the salt content in all three of the diets we tested was the same and also by not making the diets 'low salt.' Our main reason for not making DASH a low-salt diet was so we could be sure it was nutrient-rich whole foods that produced the outcome we were measuring, not the effects of a reduced salt content. We also wanted to create a foundation for our eating plan that emphasized what people need to get MORE of in their diet to make them healthier... not what they should limit." (Pg. 37)
December 19, 2017
I am looking at/reading a lot of these books out of need for a family member. I have not yet found any really outstanding ones.
May 22, 2019
Recipies are outdated
March 14, 2022
The research actually backs this way of eating. Written by some of the researchers from the DASH trials, this is a very approachable presentation of their research.
June 26, 2011
This is not a "weight loss" diet but more of a "eat healthy, be healthy" diet book.
Our family has a history of hypertension and I don't want my sons to develop this problem. This book outlines a plan for reducing or avoiding high blood pressure. We are adopting the guidelines in this book. More fruit, veggies, and whole grains. Less meat, salt, and fats.
I haven't tried any of the recipes in the back of the book yet but they look good.
Our family has a history of hypertension and I don't want my sons to develop this problem. This book outlines a plan for reducing or avoiding high blood pressure. We are adopting the guidelines in this book. More fruit, veggies, and whole grains. Less meat, salt, and fats.
I haven't tried any of the recipes in the back of the book yet but they look good.
March 21, 2012
Easy to read with solid medical evidence. simple recipes with uncomplicated shopping lists - which is especially good for beginners. This is the diet that I was told to follow by my doc over a year ago and have yet to adopt. Maybe one day but for now I'm relying on medication.
January 20, 2014
Pretty interesting to follow their methodology that shows how the diet was constructed.
It is written for a very low grade level, so anyone can understand what they're saying. This is neither a good thing nor a bad thing, but I was expecting somewhat of a higher-grade discussion.
It is written for a very low grade level, so anyone can understand what they're saying. This is neither a good thing nor a bad thing, but I was expecting somewhat of a higher-grade discussion.
October 4, 2007
A great book for learning how to manage high blood pressure through diet, activity, and stress management. Includes recipes!
July 18, 2009
Learning to cook, again. This book is helpful, easy to follow, and has some good food in it. We will keep trying the recipes until there are none left.
February 18, 2012
Very disappointing. Very few non meat entree options and they werent super low salt anyway. You can find a lot of this info online in an easier to navigate format.
March 2, 2012
I'm finding some of these books have exactly the same information in them, which is a struggle when I'm desperately looking for new recipes.
April 18, 2012
Read for my boyfriend because of his high blood pressure. It's more of an eat healthy, be healthy book than a diet book, which is awesome!
July 12, 2013
This is a different version of the diet that was touted on Dr. Oz. Interesting reading, though
Displaying 1 - 20 of 20 reviews