The DASH Diet Action Plan, Based on the National Institutes of Health Research: Dietary Approaches to Stop Hypertension (Paperback)

by Marla Heller (Author) "When you were a child, your grandmother probably told you to drink your milk, eat your fruits and vegetables, and go outside and play..." (more)
Key Phrases: Diet Action Plan, Nutrition Facts, Breakfast Cereal (more...)

Editorial Reviews

Product Description
The DASH Diet (Dietary Approaches to Stop Hypertension) has been proven in several National Institutes of Health (NIH) research studies to lower blood pressure and cholesterol without medication. It is the diet recommended by the NIH for lowering blood pressure. The 2005 Dietary Guidelines for Americans recommends this eating plan for everyone. And the DASH diet forms the basis for the new MyPyramid. The DASH diet is rich in fruits, vegetables, low fat or nonfat dairy, and includes lean meats, fish and poultry, grains, nuts and beans. It will help lower cholesterol and will support healthy weight loss. It is flexible enough to meet the lifestyle and food preferences of most people. However, many people find it challenging to put the DASH diet into practice. This book is designed to make it easy; it was written by a dietitian who is experienced in helping people make sustainable changes in how they eat. This book shows you how to follow the DASH diet in your real life. How to eat on-the-run, how to add more vegetables even if you hate vegetables, how to make over your kitchen to support the DASH diet, how to lose weight with the DASH diet. It has 28 days of meal plans (with adjustments for 1200, 1600, and 2000 calorie plans), and DASH-friendly recipes. It shows you how to make other lifestyle changes to lower blood pressure, such as losing weight and adding exercise. What differentiates this book from other books on the DASH diet? This book provides practical, real life solutions. It goes beyond "what" is involved with the DASH diet; it also shows you "how." The book helps you make your own personal plan, with the specific steps you will take to fit the DASH diet into your daily routine. The author is experienced in helping people make sustainable changes in how they eat. This book truly allows you to make your own personal "DASH Diet Action Plan," whether your goal is lowering blood pressure, or just having a healthier lifestyle. It is your first step in improving your health for the long run.

About the Author
Marla Heller is a Registered Dietitian, holding a Master of Science in Human Nutrition and Dietetics from the University of Illinois at Chicago (UIC) where she is completing work on a PhD in Behavior Sciences and Health Promotion. She is experienced in a wide variety of nutrition counseling specialties. She has been an adjunct clinical instructor in the Department of Human Nutrition and Dietetics at UIC, and has also taught at Dominican University, National-Louis University, and the Cooking and Hospitality Institute of Chicago. She is on the advisory board for Chicago Health & Beauty magazine. In addition to The DASH Diet Action Plan, Marla contributed the 4-week menu plan for Win the Weight Game by Sarah, the Duchess of York, and wrote the healthy eating chapter in "I Always Start My Diet on Mondays!" by Janice Alpert. She is a spokesperson for the Greater Midwest Affiliate of the American Heart Association and a Past-President of the Illinois Dietetic Association. Marla was diagnosed with high blood pressure in May of 2003. Since that time she has managed to lower her blood pressure by following the DASH diet, losing weight, and exercising. Marla lives the program that is featured in her book, The DASH Diet Action Plan.

Product Details

• Paperback: 223 pages
• Publisher: Amidon Press; 1st edition (January 1, 2005)
• Language: English
• ISBN-10: 0976340801
• ISBN-13: 978-0976340805
• Product Dimensions: 7.9 x 5.1 x 0.7 inches
• Shipping Weight: 8.8 ounces
• Average Customer Review: 3.9 out of 5 stars See all reviews (14 customer reviews)
• Amazon.com Sales Rank: #124,762 in Books (See Bestsellers in Books)

  Popular in these categories: (What's this?)

  #21 in	Books > Health, Mind & Body > Diets & Weight Loss > Special Conditions > Low Cholesterol
  #67 in	Books > Health, Mind & Body > Aging > Heart Disease

Customer Reviews

Most Helpful Customer Reviews

19 of 19 people found the following review helpful:

5.0 out of 5 stars This book makes it easy!, January 23, 2006

By	Book lover in IL - See all my reviews

The other books, and the federal guidelines didn't make it easy to follow the DASH diet. Finally, a book that makes it practical. It has real life suggestions, without getting too bogged down in the minutia of how the research was done. This plan helped me lower my blood pressure. And I didn't expect that I would find it so easy to lose weight, too. Real common sense approach (that isn't really so common today). Definately recommended for anyone who wants a healthy way of eating, rather than a fad diet that makes big promises.

18 of 18 people found the following review helpful:

5.0 out of 5 stars Physician was amazed!!, October 18, 2005

By	Hot Light "HB" (Midwest USA) - See all my reviews

I visited my physician last spring and learned that my cholesterol was very high - very risky. He suggested that I try this book before using drugs [statins]. I followed the suggestions in the book and voila! Cholesterol level dropped to a safer range.
My doc was surprised -- and now has the book for sale in his office.
Very easy read, and simple to adapt for a traveling professional.
Highly recommended!

31 of 34 people found the following review helpful:

5.0 out of 5 stars What have our readers said?, March 28, 2005

By	Amidon Press - See all my reviews

I definitely think you did a great job. -- public health nurse

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 (deleted). 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.