The DASH Diet Action Plan

The NY Times Bestseller, for America's Best Diet

Famous for popularizing the DASH diet for weight loss,
and lowering blood pressure and cholesterol,
with a proven diet, exercise, and weight loss program!

Finally, the #1 ranked DASH diet is popularized and user-friendly. Unlike any diet before it, DASH, which stands for Dietary Approaches to Stop Hypertension, came out of groundbreaking NIH-funded research. This is the new edition of the best-selling book, The DASH Diet Action Plan, the user-friendly guide to the DASH diet, which makes it easy to put into action. This is the book that is famous for introducing the breakthrough DASH diet weight loss program, and hitting the Best Sellers lists, including the NY Times, USA Today, and Publishers Weekly. Why is The DASH Diet Action Plan such a success? You only need one book, for weight loss and better health, complete with 28 days of meal plans and recipes.

What makes The DASH Diet Action Plan unique? Meal plans, carefully balanced to quench hunger and avoid blood sugar spikes that trigger cravings, and they are so flexible, with a variety of your favorite foods. Everyone says," I don't feel like I am on a diet!" Tracking forms to keep you focused, and tips and strategies to allow you to stay on track, even in your busy life. And our readers report, "This is so easy to follow, now it makes sense!"

Rich in fruits, vegetables, whole grains, low-fat and nonfat dairy, lean meats, fish, beans, and nuts, DASH is grounded in healthy eating principles that lower blood pressure; reduce the risk of heart disease, stroke, and some types of cancer; and support reaching and maintaining a healthy weight. No diet has a medical pedigree like DASH, and this book is a simple, actionable plan that can fit seamlessly into everyone's life and lifestyle. It includes:

• 28 days of meal plans at different calorie ranges
• DASH-friendly recipes and shopping lists
• Tips for eating on-the-run
• Advice on healthy weight loss and exercise for every lifestyle.

Now, you can revolutionize your health and change your life-without medication. There are no magical combinations, no forbidden foods-just fabulous, healthy eating!

Why did the expert panel assembled by US News & World Report announce that the DASH diet was the best diet in the US, 2 years in a row? Why did they choose DASH versus all the other plans? Because it has been proven in many, many research studies to improve health, while helping people lose weight. It helps to lower blood pressure and cholesterol; it has been shown to be associated with lower risk of certain types of cancer, heart disease, stroke, heart failure, kidney stones, diabetes, and osteoporosis. It is good for the whole family. And now this is the new edition of the only book that has been noted for its ability to make the DASH diet easy-to-follow!

This is the healthy lifestyle plan based on the DASH diet, developed by the US National Institutes of Health to lower blood pressure without medication. The book, The DASH Diet Action Plan, provides the user-friendly, complete lifestyle program to support reaching and maintaining a healthy weight, while lowering blood pressure and cholesterol. This is the healthy way of living that will become your new lifestyle.

Research based

The DASH diet is based on the research studies: Dietary Approaches to Stop Hypertension, and has been proven to lower blood pressure, reduce cholesterol, and improve insulin sensitivity. The DASH diet provides more than just the traditional low salt or low sodium diet plans to help lower blood pressure. It is based on an eating plan proven to lower blood pressure, a plan rich in fruits, vegetables, and low-fat or nonfat dairy. Your doctor may have recommended this eating plan; it is also recommended by:

•  The National Heart, Lung, and Blood Institute (one of the National Institutes of Health, of the US Department of Health and Human Services)
•  The American Heart Association
•  The Dietary Guidelines for Americans
•  US guidelines for treatment of high blood pressure
•  and, the DASH diet formed the basis for the USDA MyPyramid, learn more about the DASH diet . . .

The DASH Diet Book

The DASH Diet Action Plan is the user-friendly book to help you develop your complete plan to improve your health through diet, exercise, and sustainable weight loss, if needed. And now, the eBook version is available. The book includes:

•  The DASH diet, with practical tips, strategies, 28 days of calorie-adjusted meal plans, and recipes.
•  A DASH-based weight loss plan.
•  Painless ways to add exercise to your daily routine.
•  Additional lifestyle changes to support reaching your health goals.
•  Low sodium diet plan built into the DASH diet.
•  DASH diet adjustments for people with diabetes or metabolic syndrome.
•  The DASH Diet Action Plan helps you set objectives, and develop your own customized strategy, step-by-step.
• 224 pages, with everything you need to know to adopt the DASH diet and and a healthier lifestyle.

Learn more: Look inside the book. View the table of contents.

What is the DASH Diet?

The DASH diet eating plan is a diet rich in fruits, vegetables, low fat or nonfat dairy. It also includes grains, especially whole grains; lean meats, fish and poultry; nuts and beans. The DASH eating plan lowers cholesterol and makes it easy to lose weight. It is a healthy way of eating, designed to be flexible enough to meet the lifestyle and food preferences of most people. And, it contains all the healthy foods from the Mediterranean diet.

Learn more: What is the DASH diet? What does a typical day's menu look like? Tell me about the book. How does the DASH diet compare with the Mediterranean diet? Is the DASH diet low in sodium?

Who Should Follow the DASH Diet?

The Dietary Guidelines for Americans recommend the DASH eating plan as a model for healthy eating for everyone! The whole family can enjoy the DASH diet. And of course, the DASH diet was developed to help people lower their blood pressure. It provides additional heart health benefits, lowering cholesterol and inflammation. New research shows that it is effective in lowering blood pressure in children as well as adults.

Learn more: Is the DASH diet family friendly? Has research shown additional health benefits? Where can I find DASH diet recipes?

How Does the DASH Diet Plan Work?

The DASH diet helps to lower blood pressure by providing more key nutrients, such as potassium, calcium, and magnesium, all of which are associated with lower blood pressure. These key nutrients are boosted by including more fruits, vegetables, and low-fat or nonfat dairy in your daily diet. Some people see additional benefits by lowering sodium or salt in their diet.  Our book includes additional lifestyle changes to lower blood pressure, such as weight loss, exercise, smoking cessation, and moderation of alcohol intake.

Learn more: How does the DASH diet support weight loss? I have more DASH diet questions.

The DASH Diet Action Plan is the user-friendly teaching guide to the DASH diet. Initially, many people found it difficult to follow the DASH diet. This book was developed to make it simple to understand and put into practice. And the book makes it easy to lose weight, and has realistic ways to add more exercise. Although the book was not intended to be an aggressive weight loss book, people are writing to say that they have surprised themselves by finding it easy to lose weight following the plan!

New website features: the DASH diet kitchen makeover, and suggestions for DASH diet-friendly cookbooks.

Learn more about book author Marla Heller, MS, RD and Marla's recent media appearances.

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