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The DASH Diet Action Plan: Proven to Lower Blood Pressure and Cholesterol Without Medication
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The DASH Diet Action Plan: Proven to Lower Blood Pressure and Cholesterol Without Medication

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3.60  ·  Rating details ·  689 ratings  ·  45 reviews
The New York Times Bestseller--Based on the Diet Ranked "#1Best Diet Overall" by US NEWS & WORLD REPORT--for 4 Years in a Row!
Finally, the #1 ranked DASH diet is popularized and user-friendly. Unlike any diet before it, DASH, which stands for Dietary Approaches to Stop Hypertension, came out of groundbreaking NIH-funded research. Now, Marla Heller, MS, RD, who was trained
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Hardcover, 224 pages
Published September 12th 2011 by Grand Central Publishing (first published January 1st 2011)
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Average rating 3.60  · 
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Joan
Oct 06, 2012 rated it really liked it
Shelves: weight-loss-diet
My cholesterol jumped to 300+, which sent me to my family doctor for advice. After we agreed that I am not keen to start medication, she promptly recommended the DASH Diet. So far, so good.

This is not an easy diet. It is very restrictive (low-fat, low sugar, hardly anything processed), so you have to be willing to cut out a lot of convenient foods. And the diet requires that you have the skills and time to shop and cook most of your meals. Some people complain that it is an expensive diet, but
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Doris
Jul 09, 2018 rated it it was ok
I don't agree with their recommendations for drinking fruit juice and Wheaties. I think that this is for someone who is beginning to consider their diet and exercise to lower their blood pressure. I would rather eat a whole foods diet, with no processed foods. ...more
Penny Minding Mom
Jun 03, 2012 rated it really liked it
Eating healthy in my house is can be a struggle. We try and sometimes we succeed and sometimes we fail. We've got my daughter starting to try new foods and now it's time for Mom and Dad to catch up! I've heard the about the DASH diet and was interested in learning more about it. We are looking to find a diet that is easy to follow (I hate number crunching), nutritious with food that the picky eaters in my house will eat, contains various health benefits. I am not dietitians or nutritionists so I ...more
Shanna
Nov 23, 2019 rated it really liked it
Sensible advice for adapting your eating habits to improve your health. This "diet" focuses on adding healthy foods to your regimen, without the strict restrictions most diet books advise. This is a long-term change in how you eat, not a quick-fix "diet". The tips provide flexibility and explain how you can actually live a life and still make healthier choices. ...more
Dawn Livingston
Feb 22, 2019 rated it it was ok
I admit to just skimming this book. Also, I had to return it to the library, it was overdo. I have other DASH books to look at.

I've seen tons of other diet books and I didn't read enough of the book to find out how it differs from other diet books. The one main and most important reason I'm interested in the whole DASH diet thing is because my doctor recommended it. Forget all the fad diets she said and go with this one, it's the most tried and tested and sound and maybe that's why it sounds so
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Judith
Dec 26, 2019 rated it did not like it
Way outdated. Read her newer one, instead: The DASH Diet Mediterranean Solution

https://www.goodreads.com/book/show/3...
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Chris
Jul 11, 2018 rated it liked it  ·  review of another edition
Everything in this book is common sense. If you eat fruits, vegetables and whole grains plus skip junk food, your blood pressure & cholesterol levels will improve.
Colorado Nutrition Counseling
This review has been hidden because it contains spoilers. To view it, click here.
Barbara
This author didn't "invent" the diet, but she's done a great deal to popularize it. I was curious, as it's been decreed the #1 diet in the United States for something like 6 years running. What's it all about?

Fruits, vegetables, lean protein, dairy, and move around more. Nothing new here, slight tweaks of the nutritional exchanges that have been in use by dietitians and diabetics for years, same quantities as illustrated by the USDA pyramid and recommended by the American Heart Association.

A qui
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Maike
Mar 14, 2018 rated it it was amazing
Having just been diagnosed with both, this book offered an easy approach to addressing my issues without resorting to medicine right away. I like the low-key approach to making this a lifestyle rather than a diet, and here menu plans and explanations were straightforward. It did feel a bit dated in that it doesn’t address the more ‘tropical’ ‘superfood’ categories like quinoa and coconut oils that are currently being touted. Fortunately with some research I was able to supplement that informatio ...more
James Johnson
Mar 22, 2013 rated it it was ok
The author took her nutritional advice right out of the 80's. It seems a waste to write an entire diet book using outdated concepts like "don't eat fat", "don't eat salt", or "don't eat cholesterol". Any book that tells you to eat margarine over butter has serious problems.

As a side note, the audio book format was not appropriate for the chapters that outlined several weeks of daily suggested menus. There was a later chapter that read out a great many recipes that also got cumbersome to hear.
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Catherine
This book is short and quick to read. Much of the basic information is found in more than one place in the book, making it easy to review and remember. I felt that just when I had a question, the subject was addressed in the next paragraph. There are menus for 28 days, along with many recipes. The menus are very easy to use because the author has information for those who are aiming for 2000 calories a day for health, or 1600 or 1200 calories for health and weight loss. The author includes enoug ...more
Greg
Nov 21, 2011 rated it really liked it
Frankly, the amount of carbohydrates this book recommends scares the heck out of me and I have a difficult time understanding how following this to a T would improve the health of someone with metabolic syndrome or someone who is diabetic.

That being said, this does seem to be a very doable plan for the long-term and is a good representation of the conventional advice for improving one's health.
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Ray
May 22, 2014 rated it really liked it  ·  review of another edition
This book helped changed my life and my frame of mind. I am really glad I read it.
Garry Bacon
Great book

Loved it. Loved it!!!!!!!!! Loved it. Great book. Very good information on diet I would share this book with friends.
Sherry
Mar 15, 2018 rated it really liked it
A straightforward book packed with sensible and easily implemented advice about ways in which to lower blood pressure and cholesterol. My only criticisms would be that it doesn’t address the problem of lactose intolerance other than to say use lactose free products which I have found personally ineffective in combatting the symptoms that come up with dairy, though dairy is an important part of the diet. I found little use for the recipes in the back of the book as I also have an intolerance to t ...more
Erica and Keith
Oct 13, 2017 rated it it was amazing  ·  review of another edition
Shelves: nutrition
It's a good read, easy to follow and understand. Some recipes and exercise recommendations. Recommend by my GP Doctor's office. Not much else has worked, so trying this as it's different and more realistic goal wise. ...more
Verla F Gardner
May 10, 2017 rated it it was amazing  ·  review of another edition
Verlafgardner43@gmail.com

Author has done considerable research and even managed a sense of humor. There is a variety of info to send anyone's head swimming.
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Ashley Marie
Jun 27, 2017 rated it really liked it
I found this to be pretty helpful to my non-scientific mind as my husband is dealing with pre-hypertension. I especially likes the forms that are available online!
Brad Trademark
Feb 24, 2018 rated it really liked it
Very insightful as to the steps of DASH diet and meal prep.
Lori Crane
Aug 04, 2018 rated it it was amazing  ·  review of another edition
After a scary bout with high blood pressure, this program lowered it almost immediately!
Sharon Palmer
Nov 29, 2018 rated it it was amazing
Loved this book suffer from high bp and was in the ER this week.. Doctor recommended the Dash Diet and I could get the book fast enough !
Stacy
Jul 30, 2020 rated it liked it
Quickly went through this book. Informative with recipes and meal ideas. Especially liked tips for eating out.
Wes Marner
Jan 22, 2021 rated it really liked it
Read this one to prepare for a study that I'm going to be a part of. Perfectly fine book for the genre. ...more
Lindsay
Mar 08, 2017 rated it it was amazing
Great advice for eating a well balanced diet. One of the few "diets" supported by the USDA. ...more
Chad
Mar 05, 2016 rated it really liked it
I am not reviewing this book. I am merely recording as it a book I read. I was assigned to read this book. I followed its guidance, and I have to say that in 6 weeks of trying my best to abide by its precepts, I have truly lost weight. 17 lbs. of it. I will hold for the applause and praise. That said, this diet, er, uh, eating plan, is hard for me. I love flavor, and I just don't feel like this diet provides enough of it. I like most of the foods and recipes it suggests, but after a few days, ev ...more
Dan Hamrick
Feb 23, 2012 rated it it was ok
This is one of three diet books I've read over recent months; I'll comment on the other two.
The eating habits plan in this book, The Dash Diet, was selected by experts in a panel for U.S. News and World Report as the healthiest diet available. However, like another reviewer, I found it too heavily laden with grains. As a Type II diabetic, I know the effect of too much pasta, bread and other grain-based products in raising my blood sugar.
The book is worthwhile reading for someone who is healthy
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Rachel
Jun 04, 2016 rated it liked it
Having had success with the South Beach Diet, and with some prior experience with DASH Diet concepts, I thought I'd give this book a shot. What we found was that, while there is more variety than with South Beach, the food is kind of bland after a while. My husband and I already adhere to things we liked about South Beach and have incorporated some DASH Diet here and there. The book was an easy, quick read and offers some great meal planning ideas. ...more
Dale
Jul 05, 2012 rated it did not like it
This was essentiall a CNN Health article with a few recipes a bunch of worthless checklists and a synopsis at the end of each chapter for those of us who have ADHD so badly we cannot focus for 2 seconds.

Save your money, read this one at the library (no need to check it out, just set aside 15-20 minutes).
Violet
Jan 02, 2013 rated it really liked it  ·  review of another edition
Shelves: first-reads
Thanks to Goodreads and Marla Heller for my copy.

This is a diet plan I can live with. Packed with valuable information that will educate you on your condition and ways to improve it. Recipes that are easy to make and most often with ingredients already in your cabinets. I would recommend this book if your ready to start that diet.
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