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The DASH Diet Weight Loss Solution

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The Everyday DASH Diet Cookbook, and
The DASH Diet Action Plan,
"One of the top life-changing health books
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What Is the DASH Diet?


The DASH Diet FoodsThe healthy DASH diet plan was developed in research sponsored by the US National Institutes of Health to lower blood pressure without medication. Since then, numerous studies have shown that the DASH diet reduces the risk of many diseases, including some kinds of cancer, stroke, heart disease, heart failure, kidney stones, and diabetes. It has been shown to be an effective way to lose weight and become healthier. And it is full of fabulous, delicious foods. All of these benefits led to the #1 diet ranking by US News & World Report in 2011, 2012, 2013, and 2014. The DASH Diet Action Plan book provides the complete lifestyle program to support reaching and maintaining a healthy weight, while lowering blood pressure and cholesterol. And for faster weight loss, especially targeting belly fat, managing metabolic syndrome, and reducing the risk of developing diabetes, The DASH Diet Weight Loss Solution is the essential book. And, with the new book, The Everyday DASH Diet Cookbook, you can have the complete authoritative set.

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. Blood pressure control with the DASH diet involves more than just the traditional low salt or low sodium diet advice. It is based on an eating plan proven to lower blood pressure, a plan rich in fruits, vegetables, and low-fat or nonfat dairy. It emphasizes whole grains and contains less refined grains compared with a typical diet. It is rich in potassium, magnesium, calcium, and fiber. 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

The DASH Diet Plan

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. It is high fiber and low to moderate in fat. It is a plan that follows US guidelines for sodium content. In addition to lowering blood pressure, 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. The plan below is for the original DASH diet, which was designed to lower blood pressure, and was not specifically a weight loss plan. The pumped up version for weight loss is lower in calories and discourages refined grain products, which are mostly empty calories. You can see sample menus for the original plan here, and for the weight loss plan here.

Specifically the DASH diet plan includes:

Type of food

Number of servings for 1600 - 3100 Calorie diets

Servings on a 2000 Calorie diet

Grains and grain products
(include at least 3 whole grain foods each day)

6 - 12

7 - 8


4 - 6

4 - 5


4 - 6

4 - 5

Low fat or non fat dairy foods

2 - 4

2 - 3

Lean meats, fish, poultry

1.5 - 2.5

2 or less

Nuts, seeds, and legumes

3 - 6 per week

4 - 5 per week

Fats and sweets

2 - 4


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.

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.

The DASH Diet Action Plan The DASH Diet Action Plan is the user-friendly guide to the DASH diet. Without help, many people can find it challenging to adopt the DASH diet. This book was written to make it easy-to-follow. It targets high blood pressure and cholesterol, along with weight loss if needed.
The DASH Diet Weight Loss Solution People who want pumped up weight loss will love our new plan, The DASH Diet Weight Loss Solution, which is lower in starchy foods, especially refined and processed foods. It is good for heart health, and especially targets people who carry their excess weight around their middle, people with metabolic syndrome, high triglycerides, diabetes, prediabetes, and/or hypertension, who are postmenopausal, or who have PCOS.
The Everyday DASH Diet Cookbook Our new cookbook, The Everyday DASH Diet Cookbook, is the essential companion, to help make DASH your lifestyle. It is the only cookbook that supports The DASH Diet Weight Loss Solution book.

Learn more about the DASH diet and the books below.

Learn more about the books, or view the tables of contents.

Learn more about the DASH diet.

Learn how the DASH diet promotes weight loss.

Read about DASH diet in the News.

Read about new DASH diet research.

Learn more about the author Marla Heller, MS, RD



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