Hypertension Cookbook For Dummies

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Overview

Beat hypertension with simple and delicious low-sodium recipes

Hypertension Cookbook For Dummies features 150 delicious and simple low sodium and low or non-fat recipes that avoid pre-packaged and processed food while remaining economical and easy to prepare. You'll get recipes for making delicious breakfast, lunch, dinner, easy on-the-go, and kid friendly recipes to suit any lifestyle, complemented by a full-color, 8-page insert exhibiting ...

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Overview

Beat hypertension with simple and delicious low-sodium recipes

Hypertension Cookbook For Dummies features 150 delicious and simple low sodium and low or non-fat recipes that avoid pre-packaged and processed food while remaining economical and easy to prepare. You'll get recipes for making delicious breakfast, lunch, dinner, easy on-the-go, and kid friendly recipes to suit any lifestyle, complemented by a full-color, 8-page insert exhibiting many of the book's recipes.

Twenty-five percent of American adults have pre-hypertension—blood pressure numbers that are higher than normal, but not yet in the high blood pressure range. The recipes presented in Hypertension Cookbook For Dummies are not only for those currently diagnosed with high blood pressure, but those who are at risk.

  • 150 recipes that cover breakfast, lunch, dinner, and on-the-go meals
  • Delicious meals for those who are at risk of high blood pressure
  • Special considerations for on-the-go and kid-friendly meals

Hypertension Cookbook For Dummies shows you how to take charge of your blood pressure by making simple and surprisingly delicious changes to your diet.

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Product Details

  • ISBN-13: 9781118095133
  • Publisher: Wiley
  • Publication date: 12/20/2011
  • Series: For Dummies Series
  • Edition number: 1
  • Pages: 384
  • Sales rank: 929,155
  • Product dimensions: 7.30 (w) x 9.10 (h) x 0.70 (d)

Meet the Author

Rosanne Rust, MS, RD, LDN, is a freelance writer and nutrition consultant who helps individuals and organizations develop solutions to poor eating habits.

Cindy Kleckner, RD, LD, is a nutrition consultant who works with the Cooper Aerobics Center specializing in weight management, cardiovascular health, corporate wellness, and nutritional culinary events.

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Table of Contents

Introduction 1

Part I: Fighting Hypertension with Healthier Choices 7

Chapter 1: Understanding High Blood Pressure 9

Chapter 2: Controlling Hypertension through Your Diet 19

Chapter 3: Doing More to Lower Your Blood Pressure 35

Part II: Creating a Low-Salt, Big-Taste Lifestyle 49

Chapter 4: Replacing Sodium 51

Chapter 5: Navigating the Grocery Store 63

Chapter 6: Getting Smart in the Kitchen 73

Chapter 7: Adding Beneficial Foods to Your Diet 85

Chapter 8: Saving Your Sanity and Health: Low-Stress Meal Planning 97

Part III: From Soup to Nuts: Serving Salads, Sides, and Party-Starters 109

Chapter 9: Going Lean and Green with Savvy Salads 111

Chapter 10: Finding Comfort in Soups, Stews, and Chilis 127

Chapter 11: Think Healthy Is Boring? Trying Scrumptious Vegetable Sides 141

Chapter 12: Seeing a New Side of Potatoes, Grains, and Pasta 157

Chapter 13: Serving Smart Snacks and Appetizers 177

Part IV: Staying Heart-Healthy through Every Meal 193

Chapter 14: Respecting Breakfast on the Go 195

Chapter 15: Taking Time for Bigger Breakfasts and Brunches 211

Chapter 16: Power Hour: Enjoying Light and Tasty Lunches 223

Chapter 17: Bringing Flavor to the Table with Poultry, Pork, and Beef 235

Chapter 18: Preparing Succulent Seafood Entrees 255

Chapter 19: Making the Most of Your Time with Easy Weeknight Meals 269

Chapter 20: Pleasing the Picky: Meals for Kids or Kids at Heart 283

Chapter 21: Enjoying Hearty and Heart-Healthy Vegetarian Entrees 303

Chapter 22: Don’t Desert Dessert: Savoring Sweet Endings 315

Part V: The Part of Tens 327

Chapter 23: Ten Ways to Add Flavor without Salt 329

Chapter 24: Ten Long-Term Tips to Beat Hypertension 333

Part VI: Appendixes 337

Appendix A: Metric Conversion Guide 339

Appendix B: Substitution Guide 343

Index 345

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Recipe

Short on Time?

Here's a Ready-Made, Hypertension-Proof Grocery List

You've heard this advice before: Never go to the store hungry, and always bring a list. Having a list with you helps you choose the right foods — the only foods you really need — and avoid impulse buys. The following list can help you develop your weekly running grocery list as you're trying to eat better and lower your blood pressure.

This list doesn't include every ingredient you use in this book's recipes, but it's a good starting point for ingredients to have in your kitchen that won't bust your diet. The asterisks (*) indicate higher-sodium foods that you should consume in small amounts.

Vegetables:
3-5 vegetables in season
Broccoli and cauliflower
Carrots
Celery
Cucumbers
Lettuce greens: Romaine, bib, or leaf
Onions
Garlic
Shallots
Peppers: bell and jalapeño
Potatoes: white and sweet
Spinach
Tomatoes
Winter squash
Fruit:
Apples
Bananas
Berries
Grapes
Lemons, limes
Mangoes
Melons
Oranges, grapefruit
Peaches
Pears
Plums

Dairy:
Feta cheese
Margarine, light, tub
Milk, skim, 1 percent
Sharp cheese (Romano, cheddar, or Parmesan)
Sour cream, light
Unsalted butter
Yogurt: Fat-free, low fat, low fat plain Greek, or light

Frozen:
Frozen fruits, unsweetened
Frozen vegetables, plain, without sauces

Fish, meat, poultry, eggs:
Beef, lean
Skinless chicken: breasts, drumsticks, or thighs
Eggs
Fish fillets (no breading)
Pork, lean, unseasoned

Cereal:
Oatmeal (quick, regular, or steel oats)
Other whole-grain cereals with more than 3 grams of fiber and less than 8 grams of sugar

Canned:
Beans (rinse before using)
Broth, chicken or vegetable, low-sodium*
Fruit packed in water
Pasta sauce*
Soup, low-sodium
Tomatoes, no added salt
Tuna in water*
Vegetables, low-salt

Dried or Packaged:
Barley
Beans, lentils, or dried peas
Nuts, unsalted (slivered almonds, whole pecans, walnuts), and nut butters
Pasta, dry
Popcorn, light
Raisins, dried cranberries, or dried plums
Rice, brown
Spices and herbs of your choice
Condiments:
Dijon mustard*
Fruit jam, pure maple syrup, and honey
Mayo, low fat
Salad dressing, low-sodium and low fat
Salsas*
Soy sauce, low-sodium*
Vinegars (balsamic, white, red wine, or rice)

Breads:
Bread, 100-percent whole wheat
Breadcrumbs, plain
Crackers, whole-grain (reduced-fat, check for low-sodium)
Pita pockets, whole-wheat
Tortillas, corn or whole-wheat
Wraps, whole-grain

Miscellaneous:
Fresh ginger (usually found in the produce section)
Fresh herbs (usually found in the produce section)
Oils (olive, corn, canola, or soybean)

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Sort by: Showing 1 Customer Reviews
  • Anonymous

    Posted January 21, 2013

    Disappointed

    I bought this book thinking it would be a one stop shop for me, some assistance for meal plans to control hypertension as I was placed on the dash diet. The book has valuable information and great tips. However, the layout of the recipes are not organized as you'd think a recipe book would be with a 150 recipes,instead they are scattered and references made to go back to another chapter for addtional imformation, this in my opinion defeats the purpose of the chapter. Give us the pertinent information on hypertention then have the recipes categorized in order. For $11.39cents this is a fail. In a hurry busy mom or just fast paced life, you will not like this book. But if you have time to sit and go back to then jot items down then go ahead! Personally, I don't have the time or patience!

    2 out of 2 people found this review helpful.

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