The DASH (Dietary Approaches to Stop Hypertension)
eating plan is recommended
to help lower blood pressure by the National Institutes of Health and
most physicians. The DASH diet is rich in fruits, vegetables, low fat or
nonfat dairy, and also includes grains, especially whole grains; lean meats,
fish and poultry; nuts and beans. In addition to lowering blood pressure, it has
been shown to lower cholesterol. It is an extremely healthy way of eating,
designed to be flexible enough to meet the lifestyle and food preferences of
The DASH eating plan has been proven to lower blood pressure without
medication in just 14 days in several studies sponsored by the National
Institutes of Health. Best response came in people whose blood pressure was
only moderately high, including those with prehypertension. For people with
more severe hypertension, who may not be able to eliminate medication, the DASH
diet can help them respond better to their medication, and lower their blood
pressure. The DASH diet also lowers cholesterol, and in combination with weight
loss and exercise can reduce insulin resistance.
And now, the new 2005 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. New research shows that it is effective in lowering
blood pressure in children as well as adults.
The DASH diet involves eating more fruits and vegetables and low-fat or
nonfat dairy. Some people see additional benefits by lowering sodium or
salt in their diet. 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. And our book includes additional lifestyle
changes which can lower blood pressure, such as weight loss, exercise, smoking
cessation, and moderation of alcohol intake.
This book is not available in stores (except Amazon), although your bookseller
may special order. It is available directly from us by clicking on the
button marked "Click for all buying options." If you prefer not to order via the internet, please check
our additional purchasing options,
including phone, fax, and mail orders.
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
Most people find this hard to implement and sustain in a hectic lifestyle.
The average American gets 2 - 3 servings of fruits and vegetables combined
each day, so following the DASH diet involves making a concerted effort.
The DASH Diet Action Plan book is designed to help you with more than just "what" is involved with
the DASH diet, it also shows you "how." How to follow the DASH diet in
restaurants, how to lose weight, how to make over your kitchen to make it easy
to follow your plan, how to fit in exercise, how to reduce salt intake, how to
add vegetables even if you "hate" vegetables. And the book helps you make your
own personal plan with specific steps you will take to fit the DASH diet into
your daily routine. Our readers say that this is the best DASH diet book!
This book was
written by a registered dietitian who is experienced in helping people make
sustainable behavior changes, and make healthy eating part of their real lives.
She knows that people need flexibility and options to choose different
approaches, since not everyone has the time or the
interest in cooking or making drastic changes in how they eat. The book
that will help you plan the specific steps you will take to adopt the DASH diet. Research shows that
people who make concrete plans are more likely to be successful with
adopting new health behavior. This should improve your ability to lower your blood pressure
(and cholesterol), without medication.
Learn what is a healthy weight for you and calculate your calorie
Guidelines for 1200, 1600, 2000, 2400, and 2800 calorie DASH diet
Eating at restaurants, fast food places, etc. and still staying on plan.
Stocking your cupboards (and fridge) to make it easy to follow the DASH
Reading food labels for the DASH diet.
Adding exercise and other lifestyle changes to help lower blood pressure,
even if you hate exercise and think you have no time for exercise.
Making your personal action plan. At the end of each chapter, you make
your goals, and plan specific steps you will take to reach your goals.
Tracking your progress. Track blood pressure, weight, food intake,
exercise, and overall well being. People are more successful when they
track their actions.
Over 200 pages of DASH diet tips, information, and advice.
Listings of common meat, fish, and poultry calories and fat content,
to help you make healthy choices.
This book truly allows you to make your own personal "DASH Diet Action
Plan." It is your first step in improving your health for the long run.
Find all purchasing options, including
mail order, fax and telephone orders.
The special on-line purchase price from the publisher is $21.95. The book is not available
in bookstores, although your bookseller may
Independent booksellers are more likely to offer this service; most chain
bookstores do not.
You are welcome to join the DASH diet on-line listserv for
continuing tips and ideas on how to stay with the program.