The DASH Diet Action Plan: Proven to Boost Weight Loss and Improve Health Hardcover – Sep 12 2011
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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 completed doctoral course work in public health, specializing in Behavior Sciences and Health Promotion. Marla 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, teaching courses on food science and nutrition counseling, and has also taught at Dominican University, National-Louis University, and the Cooking and Hospitality Institute of Chicago (a chef-training school).
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Top Customer Reviews
The book was very easy to understand. After a quick introduction you are given a sample menu to show you what your meals should be looking like...and I can say, this is not a starvation diet! I'm a picky eater and I would say that I would eat the majority of recommended items.
There is a small collection of wonderful recipes in the back of the book, including chili, stir-frys, beans and potato fries. The recipes are easy to follow and contained ingredients that could be found in almost any pantry. We tried the Caribbean Chicken and it was delicious.
The book also contains a chapter on reading nutrition labels. This is an area that I always struggle with and the DASH Diet Action Plan book help clarify some of the things (like nutrient composition) that I have never really understood. The book offers ideas on how to stock up your pantry with DASH foods, recommends how to add exercise and make other lifestyle changes to not only lower your blood pressure but improve you health in general.
Overall I found this book really helpful and full of practical common sense information that should help you lower your blood pressure and improve your overall health.Read more ›
it is a shame because most of the meals are good. the way the book was written was poor.
i was very frustrated, as the internet download of Your guide to lowering your blood pressure with DASH was very easy to follow.
Most Helpful Customer Reviews on Amazon.com (beta)
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.
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.
This diet is endorsed by the American Heart Association.
Here are the components:
Type of food
First set of numbers: Number of servings for 1600 - 3100 Calorie diets
Second set of numbers: 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
Can this be adapted for vegans and vegetarians? Easily. With lean proteins replacing the lean meats.
Now here's why it works. These components give you the tools to keep you full but specifially have been found to reduce visceral fat faster. Yes, Even Dr. Oz has done two shows on it. Monounsaturated fats such as the nuts and seeds actually help you lose weight if part of your daily diet but within the desired 1600 calorie range.
Whole grains are a big part. Numerous studies have shown fiber and whole and unprocessed foods increases weight loss and helps blood pressure. In fact, some studies have shown that Americans actually haven't increased their caloric intake since the spike of obesity, they have simply increased their prs=eservatives and processed foods. These studies have resulted in even major diet systems making changes to encourage whole foods, such as Weight Watchers. By whole grains, this does not mean "wheat bread" it means "whole wheat bread" and no preservatives. Wheat is no different than white...the nutrients are stripped out, it's just not bleached. Big difference. Wheat is extraordinarily healthy.
Do increasing your fruits and veggies really help? It will lower your risk of all major health issues by extraordinary amounts. And high blood pressure, stroke, cancers are all part of that. Undisputed. Better yet, low glycemic veggies that are not starchy take as many calories to digest them as are in them so you stay full but eat less calories and can do so with more energy and faster weight loss and faster results in getting your heart healthy.
In fact they say you WILL lower your blood pressure in 14 days.
Yes it works. I'd like to see monounsaturated fats play actually a larger part because the "good fats", for me and in so many studies, will be healthy in this calorie range even at more servings (but not exceeding the calorie range) but they know more than me and they are in there and this can give you YEARS longer and very healthy ones at that. It's back by study after study, it's not a fad, and it works.
Note: I had excellent lowered blood pressure and lowered weight but I do not have high cholesterol so I personally cannot give you MY results on that, however, my best friend who has it got off of her medication for cholesterol. However, it took her a month rather than 2 weeks to do so. But she also lost 16 lbs the first month and said she wasn't hungry. I did not have those kind of weight loss results but I'm pretty little to begin with.
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.
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