New, revised edition!!

The user-friendly DASH diet book, $21.95, direct from the publisher.

Order online (including Google Checkout), by mail, phone, or fax, or from Amazon.

Read about DASH diet in the News.

Read about new DASH diet research.

The DASH diet is based on the research studies: Dietary Approaches to Stop Hypertension, and has been proven to lower blood pressure, reduce cholesterol, and improve insulin sensitivity. Your doctor may have recommended this eating plan; it is also recommended by:

•  The National Heart, Lung, and Blood Institute (one of the National Institutes of Health, of the US Department of Health and Human Services)
•  The American Heart Association
•  The 2005 Dietary Guidelines for Americans
•  US guidelines for treatment of high blood pressure
•  and, the DASH diet formed the basis for the new USDA MyPyramid, learn more about the DASH diet . . .

This is the user-friendly book to help you develop your complete plan to improve your health through diet, exercise, and sustainable weight loss, if needed. The Action Plan includes:

What is the DASH diet eating plan? It 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. The DASH eating plan lowers cholesterol and makes it easy to lose weight. It is a healthy way of eating, designed to be flexible enough to meet the lifestyle and food preferences of most people.

The 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.

How does the DASH diet plan work? 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. These key nutrients are boosted by including more fruits, vegetables, and low-fat or nonfat dairy in your daily diet. Some people see additional benefits by lowering sodium or salt in their diet.  Our book includes additional lifestyle changes to lower blood pressure, such as weight loss, exercise, smoking cessation, and moderation of alcohol intake.

The DASH Diet Action Plan is the user-friendly teaching guide to the DASH diet. Initially, many people find it difficult to follow the DASH diet. This book makes it simple to understand and put into practice. And the book makes it easy to lose weight, and has realistic ways to add more exercise. Although the book was not intended to be an aggressive weight loss book, people are writing to say that they have surprised themselves by finding it easy to lose weight following the plan!

This book is only available direct from the publisher or from Amazon. Your bookstore may special order. (Independent booksellers are more likely to offer this service.) The book is $21.95. Return policy: If purchased from us directly, the book is returnable within 21 days of delivery for a full refund of your purchase price.

Learn more about the book.  Learn more about the DASH diet.  Learn how the DASH diet promotes weight loss.  New website features: the DASH diet kitchen makeover, and suggestions for DASH diet-friendly cookbooks.

Learn more about book author Marla Heller, MS, RD

Our readers say:

In the few months that he's been on it, my husband has lost over 30 pounds and lowered his blood pressure. We are very grateful for your book and this new eating lifestyle. Thank you very much for the book.  It has changed our lives. more

I LOVE YOUR BOOK, PERIOD!!  It's SO MUCH better than the book I used to get me on the diet originally. This diet is truly the best for me that I have EVER BEEN ON. more

I think you have done a fantastic job with your book, "The Dash Diet Action Plan". more

The menus make my mouth water. I am filling this out for my husband. Adopting the DASH eating plan radically changed his blood pressure. more

I have heard so much 'buzz' about the Dash Diet that I hit the web and stumbled onto your book. It was easy reading, well laid out and had several charts that made sense and would be helpful on the journey I am about to embark upon.  more