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The DASH Diet Action Plan: Proven to Boost Weight Loss and Improve Health (A DASH Diet Book) Hardcover – September 12, 2011

4.1 out of 5 stars 440 customer reviews

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  • The DASH Diet Action Plan: Proven to Boost Weight Loss and Improve Health (A DASH Diet Book)
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Editorial Reviews

Review

There are no razzle-dazzle gimmicks surrounding this book. . . . the author, a registered dietitian, notes on the first page. She promises "no conflicting information, no magic combinations, no forbidden foods." What she provides is a back-to-basics guide to the DASH diet (Dietary Approaches to Stop Hypertension). - Time Magazine

The DASH diet is based on studies funded by the NIH. Dietitian Heller presents the plan that will help readers who suffer from hypertension, high cholesterol, and type 2 diabetes. Her plan supports eating a variety of good food--especially fruits, vegetables, and whole grains--to result in weight loss and benefit one's arteries. - Library Journal

Chosen by U.S. News & World Report as the best diet, healthiest diet, & best diabetes diet. Even if your blood pressure and cholesterol are perfect and weight isn't a concern, following DASH makes sense. Heller offers an excellent introduction, meal plans, recipes, strategies for exercise & weight loss. - Today's Diet & Nutrition

"One of the top 50 life-changing health books." - Huffington Post

"Recommended are dietary patterns that emphasize fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts. . . including the DASH eating plan " -- The American Heart Association, The American College of Cardiology

About the Author

Marla Heller is a Registered Dietitian, and holds a Master of Science in Human Nutrition and Dietetics from the University of Illinois at Chicago (UIC) where she also completed doctoral course work in public health. Marla worked as a dietitian at the University of Illinois Medical Center in the Heart-Lung Transplant Unit, the Cardiac Intensive Care Unit, and the Cardiac Step-Down Unit.
She has taught thousands of people how to adopt the DASH diet. She was an adjunct clinical instructor in the Department of Human Nutrition and Dietetics at UIC, Dominican University, and National-Louis University. She taught nutrition to student chefs at the Cooking and Hospitality Institute of Chicago. Marla was a civilian dietitian with the US Navy and worked for the US Department of Health and Human Services.
In addition to The DASH Diet Action Plan, Marla wrote the 4-week menu plan for Win the Weight Game by Sarah, the Duchess of York. She is a frequent featured nutrition expert for broadcast, print, and internet media. She is a spokesperson for the Greater Midwest Affiliate of the American Heart Association, a Past-President of the Illinois Dietetic Association, from which she was awarded the prestigious Emerging Leader Award.
Marla can be followed at dashdiet.org, facebook.com/dashdiet, and Twitter @dashdiet.
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Product Details

  • Series: A DASH Diet Book
  • Hardcover: 224 pages
  • Publisher: Grand Central Life & Style; 1 edition (September 12, 2011)
  • Language: English
  • ISBN-10: 145551280X
  • ISBN-13: 978-1455512805
  • Product Dimensions: 6.5 x 1 x 9.5 inches
  • Shipping Weight: 12.8 ounces (View shipping rates and policies)
  • Average Customer Review: 4.1 out of 5 stars  See all reviews (440 customer reviews)
  • Amazon Best Sellers Rank: #37,827 in Books (See Top 100 in Books)

Customer Reviews

Top Customer Reviews

Format: Hardcover Verified Purchase
Well, I love this book. The author does an excellent job explaining why the DASH diet is helpful, and does an even better job providing 28 days of a fantastic, realistic meal plan. The book also contains a chart so you can determine if you need to lose a few pounds, and gives tips on how to do that. In addition, there's a blurb about the importance of exercise. However, the true gem of this book is the 28 day meal plan. For that alone, this book is well worth the full price. Highly recommended.
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Format: Hardcover
First I have to say I'm a big fan right now of the Flat Belly Diet but anytime science actually backs a new diet plan rather than just some celebrity or marketing dollars, I try it out as it's part of my job.

I began this diet 2 weeks ago and I have had high blood pressure since I was about 20. I went through all kinds of tests because doctors and specialists were convinced there was something massively wrong with me as I weighed 115 lbs, was a vegetarian, and had blood pressure so bad I was vomiting....they couldn't believe I had high blood pressure sorbet thought something was failing internally

Nope, no reason...just genetic. Since then, I've gotten it down with cardio but when I don't have time for cardio, like recently, it goes up again. I have been able to stop taking 2 of the strongest meds I've always taken but I was still having to take diuretics to get rid of the salt in my body to lower my blood pressure as it has NEVER been normal for decades.

Until now.

But I'll get to all that.

Because you'll ALSO lose weight with this. And that ALSO lowers it more...you'll have great energy and never be hungry as well.

So is it another fad? Actually the principles of this, similar to the Flat Belly Diet, are some of the most proven philosophies and largest studies of obesity that make it up in recent years. Yes, it's in medical materials rather than magazines.

However news magazines like it too.

It was just rated the #1 healthiest diet in US News and World Report.

Over ALL diets...Jenni Craig, Nutrisystem, anything.

This was the diet used by the USDA for its health guidelines called "MY PLATE" which updated the food pyramid.
Read more ›
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Format: Hardcover Verified Purchase
The Dash Diet is not a "Diet" but more of a Food Plan. My husband is currently on Blood Pressure Medication. The medication would reduce his blood pressure but not down to within in the "normal range". Two week after being on DASH his blood pressure is in the low "normal range". The DASH is eating right not less. My husband actually eats more now then he use to and has lost 10 pounds. I have lost 5 pounds. We have not started an exercise program yet. We have been doing the Dash for a month now and are very pleased. The only thing I would have liked is a little more guidance as to food labels. She discusses the labels but doesn't really explain what is acceptable levels of fiber, sodium etc. The recipes in the book are also very good. Overall we are very happy with this plan.
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Format: Hardcover Verified Purchase
The writing and organization of the diet book is good. It would have been very difficult to adhere to it and track it on a daily basis without the aid of the Supertracker.org website (Free website). There should be a strong mention of this website in the book. We tried the DASH website (pay membership) and found it to be near to useless and cumbersome to use, so we cancelled it. The diet itself is great, and it delivers exactly what it promises - Lowering of blood pressure, and loss of weight. After 6 weeks of use my blood pressure went from 138/80 to 122/70 and I lost 12 pounds. This diet really works, and used with the Supertracker.org website is fairly easy to follow.
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Format: Paperback
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!
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Format: Hardcover Verified Purchase
I found this book after hearing about DASH Diet. It is very easy to read and understand, with lots of helpful information on blood pressure, cholosteral, healthy eating habits, etc. It even offers menus and food suggestions, exercise and so much more. Anyone wanting to improve their health should read this and find out more about DASH diet.
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Format: Paperback
I highly recommend this book for anyone who is ready to enjoy wholesome food and reap the benefits of a healthier lifestyle. Don't waste your money on another fad diet book. Buy this user- friendly book based on National Institutes of Health research. The forms that are provided make it easy to set goals and track your personal progress. You will develop the skills needed to achieve long -term success as you learn about deciphering food labels, making over your kitchen, and eating away from home. The 28 days of delicious menus, culinary tips, and great recipes will show you that it is possible to enjoy fantastic food and feel full while you improve your health. As a Registered Dietitian and educator I say - order your copy now.
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