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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 most people.

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!


New edition of the best selling book for America's #1 diet, buy online (with similar discounts) at Barnes & Noble and Amazon. Hardcover, ebook, and audible books now available.



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 incorporates tools 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.

Read feedback on the the book from our readers; learn more about book author, Marla Heller; find DASH diet recipes and links to even more recipes.

The DASH Diet Action Plan will help you with:


28 days of DASH menus.


DASH diet recipes.

bulletLosing weight with the DASH diet.
bulletLearn what is a healthy weight for you and calculate your calorie needs.
bulletGuidelines for 1200, 1600, 2000, 2400, and 2800 calorie DASH diet plans.
bulletEating at restaurants, fast food places, etc. and still staying on plan.
bulletStocking your cupboards (and fridge) to make it easy to follow the DASH diet.
bulletReading food labels for the DASH diet.
bulletAdding exercise and other lifestyle changes to help lower blood pressure, even if you hate exercise and think you have no time for exercise.
bulletMaking 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.
bulletTracking your progress. Track blood pressure, weight, food intake, exercise, and overall well being. People are more successful when they track their actions.
bulletOver 200 pages of DASH diet tips, information, and advice.
bulletListings 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 Amazon, 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 special order. 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.

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If you have any comments or questions, email us at info@netRD.com. This page was last updated on November 05, 2011.

Original web design by Julie Wehmeyer, while she was a dietetic intern at UIC