The DASH Diet is designed to help you lower your blood pressure and cholesterol levels without medication.  While this is what it was designed for, there are other health benefits the diet can provide.  Is this a diet that will work for you?

The DASH Diet Action Plan – What is it?

DASH stands for Dietary Approaches to Stop Hypertension.   The DASH Diet is a new edition written by Marla Heller, MS, RD.  It is a book that can possibly help you get off of blood pressure and cholesterol medications through a special diet, exercise, and weight loss.

While this guide is specifically targeted for people with these conditions, it can also help people who are healthy.   There is an eBook version available.   It is highly recommended that you contact your doctor before you begin the diet and especially before you stop taking medications for your medical conditions.

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The DASH Diet Action Plan – What’s Inside?

Within this book, you will be introduced to a strategies, tips, recipes, and 28 days of meal plans.  The book consists of a low sodium DASH based weight loss plan, information on how to include exercise into your daily routine, tips on how to set goals, and how to make lifestyle changes.

There are 16 chapters in this book.  Listed below is a general synopsis for each chapter:

Chapter 1

This chapter will help you understand blood pressure, hypertension, and heart disease.  It will explain how the DASH diet can improve your health.  This chapter discusses how taking action is essential for conquering hypertension and heart disease.

Chapter 2

This chapter will help you set up a personal diet plan.  You will learn how many calories are necessary for a healthy diet for you, as well as the importance of keeping track of the calories you consume.  There are tips for “intuitive” eaters, as well.

Chapter 3

This chapter will give you 28 days of menus based on a 2000, 1600, and 1200 calorie diet.  It is broken down into four weeks.

Chapter 4

This chapter is dedicated to helping you plan meals that are away from home.  It teaches you how to handle eating at restaurants, fast food places, and special events.  It also gives you tips on eating while traveling and while on the job.

Chapter 5

In this chapter, you will learn how to determine a healthy weight for you. Your individual calorie needs will also be determined.  It will give you strategies for weight loss, such as:  portion control, calorie control, and losing fat instead of muscle.

Chapter 6

This is the exercise chapter.  You will learn the benefits, guidelines, and specific exercises that will not only help you lose weight, but will also help with lowering your blood pressure.  It discusses resistance, endurance, flexibility and balance exercises.

Chapter 7

This chapter is dedicated to other health concerns, such as: diabetes, metabolic syndrome, and high cholesterol.  It explains how the DASH diet can improve your health, even when you have been diagnosed with these health issues.

Chapter 8

In this chapter, you will learn how making lifestyle changes can improve your health.  It specifically discusses alcohol and smoking.

Chapter 9

This chapter is dedicated to teaching you about healthy fats, proteins, and carbohydrates.  You will learn how to include more fiber into your diet.

Chapter 10

Here, you will learn about minerals that can help lower your blood pressure.  Some of these include:  calcium, potassium, and magnesium.  You will learn how to eliminate the salt habit.  You will also learn some mineral-rich foods.

Chapter 11

You will learn how to decipher food labels.  It discusses serving size, total calories and total calories from fat, nutrients, and ingredients.

Chapter 12

This chapter gives you ideas on adding in vegetables into your daily diet, even for those who are picky eaters.

Chapter 13

This chapter gives you some fast and last minute meals to prepare.

Chapter 14

You will learn everything you need to know about keeping track of not only your calories, but also the foods you eat, and your feelings during eating times.

Chapter 15

Here, you will learn what to include in your kitchen and what to eliminate completely.  It talks about stocking up so that you always have the right kinds of foods on hand.  You will learn what staples, equipment, and recipes to keep in the kitchen.

Chapter 16

This chapter has DASH recipes specifically designed for the program.

Bottom Line

The DASH eating plan bases its meal plans on newer research in order to create satisfying meals to prevent hunger.  It features high-fiber, low caloric density, balanced meals. This plan has been endorsed by the National Heart, Lung, and Blood Institute, The American Heart Association, the Mayo Clinic, and the 2011 AHA Treatment Guidelines for Women.

If you are ready to make some lifestyle changes to become healthier and possibly eliminate medications, this book is definitely backed by some reputable sources and could possibly change your life. You can purchase the DASH Diet Action Plan online and in stores.

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