The DASH Diet Eating Plan
US News & World Reports:
Best and Healthiest Diet Plan
DASH Diet in the news. . .
February 24, 2015. How serious is prehypertension? And why is the DASH diet the first recommendation for lifestyle change? The Washington Post helps you understand.
January 6, 2015. For the 5th year in a row, the expert panel from US News & World Report chose the DASH diet as the Best Diet, Healthiest Diet, and the Best Diet for Diabetes. They say, "DASH was developed to fight high blood pressure, not as an all-purpose diet. But it certainly looked like an all-star to our panel of experts, who gave it high marks for its nutritional completeness, safety, ability to prevent or control diabetes, and role in supporting heart health. Though obscure, it beat out a field full of better-known diets."
The DASH Diet Younger You, the new book, featured on Good Morning America, December 30, 2014.
December 17, 2014. From the Journal of the American Medical Association. Low glycemic index foods not needed for full cardiovascular benefits with DASH diet. DASH again proven to lower blood pressure and cholesterol, benefits independent of glycemic index of foods in diet.
December 16, 2014. Google Top Diet Search List: DASH Diet enters the list at #5. A healthy eating plan breaking through the diet clutter.
August 14, 2014. NEJM editorial: Low Sodium Intake — Cardiovascular Health Benefit or Risk? The conclusion? "High-quality diets rich in potassium might achieve greater health benefits, including blood-pressure reduction, than aggressive sodium reduction alone." This continues to reinforce the benefits of the DASH diet which is rich in potassium and moderate (not extremely low) in sodium!
May 18, 2014. In USAToday, Diet and Blood Pressure: It's Not All About the Salt. The DASH diet has been proven to lower blood pressure as well as the first-line medications, in as little as 14 days, and without reducing salt. The key foods? Fruits, vegetables, and low-fat and nonfat dairy.
March 1, 2014. The DASH Diet shows significant improvements in reducing kidney stone formation conditions as compared with conventional low-oxalate diets.
January 3, 2014. US News & World Report selects the"obscure" DASH diet as the best diet for the 4th year in a row.
November 12, 2013. The new guidelines for preventing heart disease and strokes, from The American Heart Association and The American College of Cardiology recommend the DASH diet, which "emphasize[s] fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts."
Why has the DASH diet been ranked as the best diet, the healthiest diet, and the best diet for diabetes, 5 years in a row? The expert panel of physicians assembled by US New & World Reports chose DASH because it is proven to improve health, has a balance of healthy food groups, and it actually works. It has been proven to lower blood pressure and cholesterol, and is associated with lower risk of several types of cancer, heart disease, stroke, heart failure, kidney stones, reduced risk of developing diabetes, and can slow the progression of kidney disease.
The DASH diet is a plant-focused diet, rich in fruits and vegetables, nuts, with low-fat and non-fat dairy, lean meats, fish, and poultry, mostly whole grains, and heart healthy fats. You fill up on delicious fruits and vegetables, paired up with protein-rich foods to quench your hunger. This makes a plan that is so easy to follow. The full DASH diet plan is shown here and sample menus are shown here.
The only books based on updated DASH research, include the bestseller, The DASH Diet Weight Loss Solution, which can help you harness the health benefits of the DASH diet for weight loss. The brand new book and NY Times bestseller, The DASH Diet Younger You, is pumped up on plants to help you become and look younger from the inside out. It fully supports both vegetarians and meat eaters, with meal plans and recipes, and is based on real, unprocessed, and additive-free foods. The essential companion, The Everyday DASH Diet Cookbook will make a great addition to your kitchen collection. These books stand alongside the top DASH diet resource, The DASH Diet Action Plan, to give you a fresh start to healthy eating.
The DASH Diet Weight Loss Solution was chosen as one of top new diet plans of 2013 by The Today Show, while The DASH Diet Action Plan was named one of the top life-changing health books, by Huffington Post readers. See more recent news stories about the DASH diet. Meet the author and learn more about the weight loss plan by watching our Dr. Oz episode, the PBS show, or join one of our free support groups for weight loss or for the brand new, mostly vegetarian plan on Facebook!
The DASH Diet for Weight Loss
While the DASH diet was originally developed as an eating style to help lower blood pressure, it has been found to be a fabulous plan for weight loss. The DASH Diet Weight Loss Solution turbocharges weight loss with a powerful plan based on previously overlooked DASH research. And the new book The DASH Diet Younger You is more pumped up on plants to help you become healthier, lighter, and actually physically younger, from the inside out. With 14 days of meal plans for vegetarians, and 14 days of plans for the meat-eaters. And it relies on all natural foods, without artificial additives.
Because it has an emphasis on real foods, heavy on fruits and vegetables, balanced with the right amount of protein, DASH is the perfect weight loss solution. It is filling and satisfying. Because it is healthy, you can follow it for your whole life. And it is a plan that you can feed your entire family, with larger portion sizes for those who don't need to watch their weight. It helps you easily lose weight, even though you feel as if you are not on a diet, and it actually makes you healthier!
The DASH Diet Weight Loss Solution has special benefits for people who carry their excess weight around the middle, or who have metabolic syndrome, type 2 diabetes, PCOS, or postmenopausal weight gain. And, it has been shown to be very effective in lowering blood pressure and cholesterol.
See more about our free Facebook weight loss support group and 60-minute video from our PBS show, at The Dash Diet With Marla Heller, MS, RD. We will help you get started on this healthy path!
The DASH Diet for Health
The DASH diet is especially recommended for people with hypertension (high
blood pressure) or prehypertension. The DASH diet eating plan has been proven to lower blood pressure in studies sponsored by the National
Institutes of Health (Dietary
Approaches to Stop Hypertension). In addition to being a low salt (or low sodium) plan, the DASH diet provides additional benefits to reduce blood pressure. It is based on an eating plan
rich in fruits and
vegetables, and low-fat or non-fat dairy, with whole grains. It is a high fiber, low to moderate fat diet, rich in potasium, calcium, and magnesium. The full DASH diet plan is shown
here. The DASH diet is a healthy plan, designed for the whole family. New research continues to show additional health
benefits of the plan.
In addition to being recommended by your physician, DASH is also endorsed by:
- The National Heart, Lung, and Blood Institute (one of the
National Institutes of Health, of the US Department of Health and Human
- The American Heart Association (AHA)
- The 2010 Dietary Guidelines for Americans
- US guidelines for treatment of high blood pressure
- The 2011 AHA Treatment Guidelines for Women
- The Mayo Clinic.
The DASH eating plan has been proven to lower blood pressure in just 14 days, even without lowering sodium intake. Best response came in people whose blood pressure was
only moderately high, including those with prehypertension. For people with more
severe hypertension, who may not be able to eliminate medication, the DASH diet
can help improve response to medication, and help lower blood pressure. The DASH diet
can help lower cholesterol, and with weight loss and exercise, can reduce insulin
resistance and reduce the risk of developing diabetes.
The NY Times Best Sellers, The DASH Diet Action Plan and The DASH Diet Weight Loss Solution, provide real life solutions to
make it easy for people to follow the DASH diet. They each have 28 days of meal plans, recipes,
guidance for weight loss, how to eat at restaurants, fast food places,
etc. and still stay on track. It shows you how to stock up your kitchen for the
DASH diet, and how to read food labels to make good choices. And, of course, the meal plans and recipes are all low sodium/low salt. The books show you
how to add
exercise and other lifestyle changes to help lower blood pressure. The
books help you design your own personal "DASH Diet Action Plan" and your own "DASH Diet Weight Loss Solution."
Vegetarian DASH Diet
Want to take the DASH diet to the next level? The DASH Diet Younger You will support you with follow DASH if you want to follow a vegetarian plan with 14 days of vegetarian meal plans and lots of recipes. And it is flexible enough for those who love meat/fish/poultry with an additional 14 days of meal plans for omnivores along with even more recipes. It also supports those who want an all natural, additive-free approach to the DASH diet. These were the top requests from readers of the DASH diet books.
New research shows that following the DASH diet over time will
reduce the risk of stroke and heart disease, as well as kidney stones. The benefits of the DASH diet
have also been seen in teens with hypertension. The DASH diet truly is the diet
Being more physically active is an important part of becoming more fit and healthier. Check out some of the new fitness monitors, to support you in reaching your goals.
The full DASH diet plan is shown on the page, "What is the DASH diet?" For more on the pumped up weight loss version, click here.
Check these links for more information on The DASH Diet Action Plan, The DASH Diet Weight Loss Solution, The Everyday DASH Diet Cookbook, DASH diet in the news, DASH diet research, the author Marla Heller, MS, RD, Marla in the media, DASH social media, or to book her for a seminar. We support the American Heart Month (February), the Go Red for Women campaign, and the National Wear Red Day (February 6, 2015), promoting awareness about women's heart health. Check out our blog, and don't forget to join our free online support group on Facebook.
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