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!
This book is only available from on-line booksellers. You can order direct from the publisher, or from Amazon
and Barnes and Noble online. Your bookstore may special order. The list price is $21.95, with our sale price just $17.95, plus S&H. Return policy: If purchased from us directly, the book is returnable within 14 days of delivery for a full refund of your purchase price.
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New website features: the DASH diet kitchen makeover, and suggestions for DASH diet-friendly cookbooks.
Learn more about book author Marla Heller, MS, RD
