NY Times bestseller for America's top-rated diet!

The DASH Diet Weight Loss Solution
.

Plus the top resources
The Everyday DASH Diet Cookbook, and
The DASH Diet Action Plan,
"One of the top life-changing health books
!"
-- Huffington Post

Save at online retailers. Currently B&N has best pricing and fastest delivery. Click on the Barnes & Noble icon below to see all 3 books by DASH expert, Marla Heller, MS, RD.

icon icon


Need it today? eBook

International Orders
(Canada, UK, Australia, New Zealand, France, Germany, Austria, Italy, Spain, Japan, South Africa)

Follow us on social media for DASH diet updates, events, seminars, tips.

Follow Me on Pinterest

Find us on Google+

ShareCare
Expert Health Information - Sharecare.com

Member of the American Dietetic Association

Member, International Association of Culinary Professionals

 
 
BookeBookWhere to buy
 

Reader Feedback on The DASH Diet Action Plan

Recent Amazon reviews:

5.0 out of 5 stars
It works!, January 16, 2013

This plan works, and it's easy. Not only am I losing the weight, but my ankles and wrists do not swell up at night as they did.

5.0 out of 5 stars
Exactly what I was looking for, January 15, 2013

This is simple to comprehend, easy to follow and best of all it works. I would recommend it to anybody who is serious about losing weight

5.0 out of 5 stars
If you have been dieting all your life and think you know everything, read this book!, December 19, 2012

By L. Benson -
For the past several months I have had the privilege of participating in Marla's DASH Diet Challenge group on Facebook. Since starting the DASH diet in September of this year my husband and I have both experienced slow, steady weight loss. If you have been dieting all your life and think you know everything, read this book! You will learn to eat healthy and lose weight without calorie counting, weighing and measuring. You will learn how to order at a restaurant without sabotaging your diet. I cannot believe how our appetites have changed in a few short months. We have tried so many new foods! More than half of our grocery list is now made up of fresh produce. We feel satisfied with smaller, DASH friendly meals. I also sleep more soundly and have a renewed feeling of mental well-being. If you are a woman over 50 and think the extra pounds around your waist are never going to come off try this diet! I love the compliments I have received from people who have not seen me in a while! Thank you Marla!

5.0 out of 5 stars
How the Dash Diet has helped me reach more healthy goals, December 19, 2012
By Aline Gaubert. What attracted me to the Dash Diet Solution was its status as the #1 best selling diet book. The Dash Diet is for high blood pressure, and I don't have it, but I know I don't want it! I struggle with high blood sugar and carb cravings from yo-yo dieting. Marla's Dash Diet educated me. I love following the Dash low-salt, protein-rich, whole grain and dairy based diet. I was already sold on the benefits of exercise. One of the many researched-based tips in the Dash Diet book was to do daily exercise without lowering blood sugar too much. Ditto snacking on protein-rich foods. With the help of the Dash Diet, I believe I am now situated to follow the lifestyle choices appropriate to my 68-years young body and mind. If you presently struggle with any of these things, let me recommend the Dash Diet to you. You are worth it. I learned how to aim for progress instead of perfection. What a huge gift the Dash Diet gave me. I didn't even know I needed it.


5.0 out of 5 stars
Awesome diet that works, December 18, 2012
By Elaine S. Morgan (Fredericksburg, VA, US)
recommended by my doctor, very easy to follow. I am down 14 pounds, have lowered my blood pressure meds in half. I sleep better, I have more energy. I am part of Marlas group on Facebook which has offered great support and Marla's advice it's right on. Buy it, easy to read, easy to understand. it's a lifestyle change. a healthy lifestyle change.


5.0 out of 5 stars
Finally something that works!, December 18, 2012
I have been following this program via Marla's Facebook group since September. I have always struggled with my weight and in late August found that I had very high blood pressure. My husband (a General Practitioner) had been to a talk on hypertension where they talked about the benefits of The Dash Diet. I researched the diet and decided to give it a go and so glad I did! I have lost a total of 14 kilos (just over 30lbs) and my blood pressure has come right down. I'm not one for exercise but I did start walking every day. This program is the best and one that I can see myself doing for life. Marla and the group have certainly changed my life and I am so grateful for their support.


5.0 out of 5 stars
I'm trying this again. So far so good., December 18, 2012
This is my second go-around with the DASH diet as I went on a 9 month "sabbatical" early this year after not seeing immediate results in 14 days after reading the authors previous title "DASH Diet Action Plan" which I enjoyed reading. I lost some weight but didn't really see any drop in my stubborn genetic high blood pressure. I then switched to a no-oil plant based diet and Wow, what a dramatic drop in blood pressure. I was able to discontinue my meds. Figuring that the DASH diet was originally designed for hypertension, I thought I might be able to come back and try again with more success. I've been back on the diet for 2 weeks now and am not seeing my numbers trending back up again, so maybe it'll work this time. I love the DASH diet as it is much more forgiving than Vegan but it's hard to argue with results that fall right into one's lap on a vegan diet. If my numbers go back up, I'm ditching the meat, dairy and oil for good! BP holding around 117/63.

The layout of this book is very good and the material is very well presented. I also like the sections at the end which offer dairy-free, vegatarian and gluten-free alternatives. Also, many of the recipes can still be altered to one's own preferences and made Vegan, for example. As always, experiment with the variations and keep a log of the results to know what works and what doesn't. The best tests of all are the scale, BP monitor and blood test, there's just no arguing with fact.


5.0 out of 5 stars
Most important thing to know: it works!, December 18, 2012
By S. Adams-Lanham (West Dundee, Illinois)
In 3 months, I have lost 23 pounds, gone down 5 points in my body fat percentage, and lost 4.5 inches from my waist...after struggling with my weight for decades. (I received a copy of the of the plan guidelines and sample menus in September through the author's Facebook group.) In addition to the outer changes, my cholesterol level dropped to 121, with a commensurate reduction in triglycerides and LDLs.

I do know a little bit about nutrition (what heavy person doesn't?). I wanted a plan that followed sound nutritional guidelines and had some research to back it up. This one does. Marla does a great job of explaining why the things I learned about nutrition in my 20s aren't working for me in my 40s, and then lays out, clearly, concisely, and with menus and recipes, what *will* work...and it did. I was nervous about cutting down on grains--I attempted the Atkins plan a few times and it just made me sick--but I felt fine. The menu plans are satisfying and tasty, and Marla has really helped me to re-frame the way I think about food.

The 2-week turbocharge is a great way to kick off the plan: all the claims about resetting your body's expectations proved true for me. In the 3 months I've been on this plan I started a new job; celebrated my anniversary, Halloween, my birthday, & Thanksgiving, and now find myself surrounded by all the Christmas treats...and still find it easier than it's ever been to make conscious choices about what I eat.

I hope you find this helpful...if you've been fighting this battle for decades and began to think nothing was ever going to work, give this an honest shot. It may change your life. My weigh-in this morning was the lowest it's been in ten years.

Gotta go...exercise class starts soon!


Review of The DASH Diet Action Plan
5.0 out of 5 stars Back to basics, January 31, 2010
By  E. Binderimage
A dietician recommended this diet, and specifically mentioned this book. At first glance, the DASH diet was difficult to understand until I flipped through and found that the 28 day menus all stressed portion control of foods from the food groups, and listed the portions per day of each one. Portion sizes are better descibed in Appendix C. Yes - dieting is difficult, but this diet follows what has been known for a long time - eat smart, eat correct sized portions, eat plenty of veggies and fruit and cut out high-calorie "empty calorie" foods and beverages. You can write down what you eat, or keep a running tab of the portions of the groups in your head. Eating out is also not that hard - there's information on how to eat smart when you are not at home.

I personally don't like many of the items in the 28 day menus, but following their lead and eating stuff you do like you in proper portions can make the diet work. That said, several of the recipes are quite good, in fact!

One last thought: measure or weigh everything - it makes a big difference and is better than just guessing. A good food scale (digital) is highly recommended.

5.0 out of 5 stars Dash Diet Action Plan Is Excellent, February 22, 2010
By  Margaret Ashman "Book Smart"image (Waymart, PA USA)
(REAL NAME)   

This is an excellent book with great recipe suggestions and useful insight into how you can make dietary changes to decrease high blood pressure and control it by eating properly. It is well worth the investment in one's health to buy this book and read how proper dietary choices can improve blood pressure without taking medication.

5.0 out of 5 stars Saved my Life!, March 13, 2010
By  Louise Hall "Cajunlou"image (Gold Hill, OR USA)

My cardiologist recommended the DASH diet after I had two heart attacks in one week. This book literally saved my life. I love the meal plans, which I followed until I felt confident to substitute some of my own revised dishes. I think the recipes in the back of the book for the dishes in the meal plan is a blessing for beginners.

I have recommended this book to several people and they, too, love it.

5.0 out of 5 stars DASHing for My Health, May 7, 2009
By  Andrea Lee Carterstars (Chico, CA USA)
(REAL NAME)   

While the book imparts important and valuable information regarding dietary steps we can take to lower blood pressure, what really sold me on this book was the menu plans that show portion sizes for different calories levels. This has always been a challenge for me because while I know what I'm supposed to taking in calorie-wise, how do I adjust a menu for what my husband needs? This book solved that for me easily. The meals are satisfying and incorporate enough variety to keep me from getting bored. The recipes are very tasty and easy to prepare, even when time is short. I am now in the fourth week of the DASH and already I have watched my blood pressure begin decreasing steadily. Now that I know what I should be eating and how much of it, it's much easier for me to vary the menus if I choose to. It's one of the easiest diets I have ever found, and more than that, it's a good lifestyle of eating that I can stick to. 5.0 out of 5 stars DASHing for My Health, May 7, 2009 By Andrea Lee Carter (Chico, CA USA) - See all my reviews (REAL NAME) While the book imparts important and valuable information regarding dietary steps we can take to lower blood pressure, what really sold me on this book was the menu plans that show portion sizes for different calories levels. This has always been a challenge for me because while I know what I'm supposed to taking in calorie-wise, how do I adjust a menu for what my husband needs? This book solved that for me easily. The meals are satisfying and incorporate enough variety to keep me from getting bored. The recipes are very tasty and easy to prepare, even when time is short. I am now in the fourth week of the DASH and already I have watched my blood pressure begin decreasing steadily. Now that I know what I should be eating and how much of it, it's much easier for me to vary the menus if I choose to. It's one of the easiest diets I have ever found, and more than that, it's a good lifestyle of eating that I can stick to.

5.0 out of 5 stars DASH Diet Action Plan Works, February 22, 2009

By  Margaret Vangorp "Margie"pix (Houghton Lake MI USA) - See all my reviews
(REAL NAME)   

The DASH Diet is sensible, healthy and effective. The book is easy to read, understand and follow and makes so much sense at a time when we need all the help we can to lose those excess pounds -- and without the help of diet drugs that cost a lot and don't really do anything for you. Stick with this plan and you'll reach your goals for sure and without spending a lot of bucks you don't have to waste.


5.0 out of 5 stars Does what it promises and more, January 26, 2009

On the cover of this book, it promises "Proven to Lower Blood Pressure and Cholesterol Without Medication", and that is indeed true. After just 2 weeks on the DASH diet, my blood pressure dropped by 30 points!

The provided charts are easy to follow and help you figure out your BMI (Body Mass Index) and how many maximum calories you should be taking in daily.

According to your customized calorie intake, it also provides recipes for 28 days of DASH menus which are easy and yet yummy and give you a great start to get used to the DASH diet.

The provided logs help you track your blood pressure, your exercise and your weight, which makes it personal, tailored towards your own needs.

It is furthermore chuck full of information to help you understand why the diet works, what you need to look out for, how to read food labels, other health concerns, explanations of fats, proteins and carbs, and much more.

I would definitely recommend it for anybody who is looking to lower their blood pressure. The best $20 I've ever spend for my health.


 
5.0 out of 5 stars DASH works, March 28, 2008
The book was clear, easy to follow and gave additional sheets that you could use to track you eating goals. More than anything else the plan worked for me. I had stage II hypertension before then plan... now my blood presure is within normal limits. I can't give a better review than that.
   
 
5.0 out of 5 stars Dash Diet Rocks, January 18, 2008
By  B1Gthinkr (Michigan USA) - See all my reviews
Very easy to follow book, easy read. The thing I love best in the book is the sample diet plan that is easy to follow. Before I started the dash diet my blood pressure was off the charts. After several months on the diet it is normal. I credit this book for that drop in blood pressure. I would recommend this book to others that have high blood pressure and are looking for a diet that works and is easy to follow.
   
 
5.0 out of 5 stars The DASH Diet Action Plan, January 12, 2008
By  Lisa M. Monroe "bookomama" (Fort Worth, TX USA) - See all my reviews
(REAL NAME)   
This book is very informative and is an easy read. Includes great sounding recipes that you want to rush to make.
   
 
5.0 out of 5 stars GREAT DIET, November 24, 2007
THIS WAS THE FIRST DIET THAT MADE ANY SENSE. THE MENUS & RECIPES WITH THE NUTRIENT INFORMATION MADE IT VERY INFORMATIVE.

 
5.0 out of 5 stars Brilliant ... and it really works, November 10, 2007
This has been amazing for me. I am on 5 drugs for my blood pressure and even so it has crept up to dangerous levels. I started this diet and followed it faithfully and within 2 weeks my BP had dropped right down to a level which is lower than I have ever been in my life. What's more, I have lost 5 pounds into the bargain without really trying. Definitely worth buying.
   

 
5.0 out of 5 stars made a difference, November 1, 2007
I am quite glad I bought this book. i have learn alot about nutrition over the years, however, this book reiterates much information, with some new ideas, and puts it all in order for you to easily follow and focus on your diet. it's made my diet more effective and easy. Can't say enough about it.

 
 
5.0 out of 5 stars Just What I Needed!, October 9, 2007
This is SUCH a great aid if you are following the DASH diet. It makes it so easy to make meals and stick to eating healthy foods. Thank you Ms. Heller!

Our readers wrote to say . . .

  • Let me first tell you a little bit about our experience with the DASH diet.  In the few months that he's been on it, my husband has lost over 30 pounds and lowered his blood pressure. I've started more slowly as I've been recovering from surgery, but have still lost 10 pounds.  We are very grateful for your book and this new eating lifestyle. Thank you very much for the book.  It has changed our lives.

  • I LOVE YOUR BOOK, PERIOD!!  It's SO MUCH better than the book I used to get me on the diet originally. This diet is truly the best for me that I have EVER BEEN ON.  I have always eaten a lot of veggies and fruits so this was a natural for me.  Your book is so easy to read and has excellent suggestions for purchasing the right kind of food -- rice for instance --  good recipes, your Dash Kitchen, practical ideas for quick snacks and on and on. 

  • I think you have done a fantastic job with your book, "The Dash Diet Action Plan".  I think it will benefit so many people, including myself. -- public health nurse

  • Additional menus, recipes, and the bigger pictures details of maintaining good health were terrific.

  • The menus make my mouth water. I am filling this out for my husband. Adopting the DASH eating plan radically changed his blood pressure.  After just two weeks on the plan, his blood pressure dropped to an acceptable level and even enabled us to obtain life insurance for him at the super preferred rate!

  • The book has gotten me to try more exercises, eat different kinds of foods, and be aware of my food intake. 

  • The book is packed with good info. (couldn't pick "just one" example).

  • I believe that my family and I will be able to successfully change our eating habits. This book makes it look easy and do-able.

  • I just received the book this week and have just started reading it. The format is much more user-friendly than the original DASH diet book.

  • I have heard so much 'buzz' about the Dash Diet that I hit the web and stumbled onto your book.  I was advised by a dietician about the book by Thomas Moore.  Right off the bat, his book seemed too complicated I set it aside. Then I received your book and I was pleasantly surprised at the content.  It was easy reading, well laid out and had several charts that made sense and would be helpful on the journey I am about to embark upon. I love your book!  I am sending the dietician your book title as a recommended reading for anyone on the Dash plan. Thank you for putting things out so clearly and plainly for the average joe to understand.  But don't get me wrong, it is not so mickey-mousish that I feel stupid when reading it.

 
 

 

home | privacy policy | site map

Google

Copyright 2004 - 2014 Marla Heller, includes all content, images, recipes

Website developed by: Beacon Technologies http://beacontouch.com

Site last updated August 11, 2014