2024 the best way to lower your blood pressure review

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The New York Times Bestseller--Based on the Diet Ranked "#1Best Diet Overall" by US NEWS & WORLD REPORT--for 8 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 by one of the primary architects of the DASH diet and is herself the leading dietician putting DASH into action for over ten years, shares the secret to making the diet easy and accessible, in THE DASH DIET ACTION PLAN.

Rich in fruits, vegetables, whole grains, low-fat and nonfat dairy, lean meats, fish, beans, and nuts, DASH is grounded in healthy eating principles that lower blood pressure; reduce the risk of heart disease, stroke, and some types of cancer; and support reaching and maintaining a healthy weight.

No diet has a medical pedigree like DASH, and this book is a simple, actionable plan that can fit seamlessly into everyone's life and lifestyle. It includes:

28 days of meal plans at different calorie rangesSimple tools to help you personalize a DASH Diet Action Plan for guaranteed successDASH-friendly recipes and shopping listsTips for eating on-the-runAdvice on healthy weight loss and exercise for every lifestyle.Now, you can revolutionize your health and change your life-without medication.

Publisher ‏ : ‎ Grand Central Life & Style; Reprint edition (December 30, 2014)
Language ‏ : ‎ English
Paperback ‏ : ‎ 224 pages
ISBN-10 ‏ : ‎ 1455512826
ISBN-13 ‏ : ‎ 978-1455512829
Item Weight ‏ : ‎ 8 ounces
Dimensions ‏ : ‎ 6 x 0.75 x 9 inches
Reviewer: Steve
Rating: 5.0 out of 5 stars
Title: Best Diet Ever!
Review: I have been on the DASH diet for 16 weeks and have lost 45 pounds! My BMI has dropped from 34 (obese) to 26.5 (slightly overweight.) For years I was on medication for blood pressure and cholesterol. Last month, my doctor took me off of both. At my checkup last week, my BP was 115/75 and my cholesterol was well in the normal range.I'm actually enjoying being on this diet. I don't feel deprived. I'm eating a lot of good food and am rarely hungry. As a matter of fact, I usually have trouble eating all of the food that is on the day's menu because I am full before the end of the meal.I like the DASH diet because I don't have to count calories or points or anything else. The book provides 28 days of meal plans using real food that I cook myself, not special pre-prepared food from the freezer section of the grocery store. The menus are easy to follow and have good food on them (including an occasional chocolate chip cookie.) I haven't followed the menus exactly, but that is OK. The book gives suggestions as to how to substitute appropriate foods for the menu items. The emphasis is on lean protein (fish, chicken, pork, some beef, egg whites, etc.), lots of fruits and vegitables, fiber and low sodium.One key change that has made this diet successful is portion control. I bought a kitchen scale (to weigh food, not me) and use it, along with my measuring cups and spoons, every meal. For breakfast today, I had 1/2 cup scrambled egg whites on a whole wheat tortilla topped with avocado and 2 tablespoons of salsa, 6 ounces of pineapple, 6 ounces of orange juice and 8 ounces of milk. That is a lot of tasty food! I have no idea how many calories it was, but by measuring each item, I am confident that I ate a well balanced, healthy meal and I am on track for another successful day.I've tried lots of diets in the past. This is the first one that I would gladly follow for the rest of my life.Get the book.

Reviewer: FR
Rating: 5.0 out of 5 stars
Title: This is a doable, common sense eating plan
Review: I was prompted to start this diet to rein in my blood pressure, which had been creeping up to the high 130's. I have been following it for over a month now and and my blood pressure has dropped over 10 points, to the mid 120's. I have also lost about 3lbs per week. No crash diet needed or special foods; just common sense eating, exercise and a little discipline. Fruits, veggies, low fat, minimal sugar and low sodium. The eye opener for me was that I was usually overeating just to clear my plate, especially when eating out. Portion sizes were way over that needed for a healthy diet. No wonder I was gaining weight! I highly recommend this book. It provides excellent advice to get on a healthy diet and improve your health.I should also add that since I have been following this diet, my frequent, almost daily, incidents of heartburn have virtually stopped. I used to get heartburn from any food with peppers, onions, spicy condiments such as mustard or steak sauce; and even from bananas and occasionally from just strong, black coffee. Now, although I have reduced the amount of these foods that I eat, I still eat them, including bananas at breakfast most days, and seldom do I get heartburn.

Reviewer: James T.
Rating: 4.0 out of 5 stars
Title: Found what I was looking for in a low sodium diet education.
Review: This book is much more that just a low sodium diet. This book does really show you how to lower your sodium, and cholesterol. The thing I like the most about this book and the diet is that it parallels the mediterranean diet which in my humble opinion is the best diet program out there today. If you are not familiar with the mediterranean diet you can find a review about it done by the mayo clinic. That being said this book does deliver what it says it will. The combination of the right fruits and vegetables combined with lean meats and low fat dairy is a good solid healthy daily diet. I lost 30 lbs doing this diet as well as really lowering my sodium intake by cooking from scratch my own food, even sauces and soups. Over all this book is a great value, lots of usable knowledge that synergistic ally works together to form a good healthy diet.

Reviewer: mschiller36
Rating: 3.0 out of 5 stars
Title: Impressive Results
Review: We chose this DASH Diet book because it wasn't loaded with recipes, and it seemed to be very similiar to the way we typically eat (some other books had recipes for breakfast, lunch and dinner EVERYDAY, and the foods seemed a bit more exotic) however, ultimately we were dissatisfied with the limited number of recipes, and bored with the somewhat bland food.We were unable to read the book from cover to cover, because we felt like most of the information was "common knowledge." Looking at the meal plans, they were not much different from what we typically eat. A little simpler, but it was MORE food. My husband was recently diagnosed with hypertension, and we both need to drop a few pounds, so we decided we would follow the 28 day meal plan, exactly as written, just to see...Unfortunately, we couldn't find a way to follow this "exactly as written" and had to make MANY modifications. At times, we felt as if the author was just typing in whatever sounded good, without taking into consideration the availability of certain products, or the abilities of the average reader (see below for more information).It's nomal food, with good flavor and it is the first "diet" we have tried that has been easily portable (which is very important considering we both work full time!). We have just finished our first 28 days, and the results have been impressive - my husband's blood pressure is within normal limits, he has dropped 16 lbs., and I have lost 8 lbs.Variety was an issue. There are things such as Pluots, to add more variety, but since they are not available in our area we made a substitution. There were various types of juices for breakfast, but many, such as "peach nectar" are not available in our area, so we had to make substitutions.We were impressed at the limited waste with this plan. For the items such as tacos, chili and spaghetti sauce, the left overs were just enough for another meal, and were easily frozen. We were intially concerned about all the perishable fruits, but the weeks are laid out so that perishable ingredients are used first. We were pleasantly surprised that we didn't have a single berry go bad before it was used!We have MANY suggestions for improvement:1 - Include more recipes, or instructions on what to use, for the foods listed in the 28 day menus. It was frustrating the recipe section was so limited AND it included 3 recipes not even referenced in the 28 day menus! To compound this frustration, there were several items that WERE refereneced that needed recipes or further instructions...For example, many menus include coleslaw or italian coleslaw. There's a recipe included for italian coleslaw, but not one for regular coleslaw. Scalloped Potatoes and Chicken Eggrolls were used in the menus, however there were not any recipes or instructions to use frozen, pre-packaged or prepared.2 - Many of the recipes included were not REALLY recipes. For example, the Stir-Fry, dumping bags of broccoli slaw and frozen peppers in a pan with prepared stir fry sauce isn't really a recipe! Same with the Southwestern Omlet, I saw no value taking up recipe space for instructions on putting Egg Beaters and frozen peppers in a pan together.3 - Give examples of brand names. Cheese, for example - Many menus called for "Reduced fat, low sodium cheese." We found reduced fat, and found low sodium but never found reduced fat AND low sodium. We had a similar problem with canned tomatoes. The recipes called for low sodium stewed tomatoes, whole tomatoes, and tomato sauce. The stores in our area only carry low sodium tomato sauce and diced tomatoes. For the tomato recipes, we ended up substituting Ragu Lite tomato basil, which seems to fit the profile...since Ragu is a national brand, it would have been nice if the book had suggested it as a good alternative. Low-Soduim stir-fry sauce? Is there such a thing? The only "low-sodium" item we were able to find in the Asian section was Soy Sauce. For this, I think a better recipe would have been in order...the rest of the "recipe" simply called for bagged ingredients, so it wasn't really a recipe at all. Lastly, sugar-free, fat free frozen yogurt...same as everything else, we could find non-fat, but not sugar-free non-fat.4 - Don't repeat dinners. We were dissappointed that there were repeats of dinners, especially considering it was only 28 days. Don't get me wrong, the food is good, but we sometimes felt like we were eating the same things, so it felt very uninspiring. We fully understood the merits of repeating lunches, to avoid waste, but dinners? The recipes were easly paired down to accomodate 2 people, and left-overs were not incorporated in the 28 days...there is no explaination for the repeats.4 - Consider more variety with flavors - Maybe some Mediterranean or better Mexican and Chinese recipes (tacos and stir-fry are fairly played out, and could have easily been one of the "extra" recipes in the back).Overall, we didn't think this was a great book. We are impressed by the results we have, so we can't really complain...Going into this, we thought it was the "same old, same old" and it was...but we quickly realized, "knowing" the rules and following them are two completely different things, and we never would have realized the mistakes we were making if it were not for this 28 day road map.With the help of another DASH Diet book, we will be doing another 28 Days; hopefully it will prove as successful as the first!!! I wish this 28-day plan had enough variety and information that we could just start over, but atlas...it doesn't.

Reviewer: Doris Edwards
Rating: 5.0 out of 5 stars
Title:
Review: Only buy the book if you are determined to stick by a diet plan. If you have the tendency to be lackadaisy about your health, or you lack discipline, this book isn't for you.

Reviewer: Linky
Rating: 5.0 out of 5 stars
Title:
Review: Un plan super completo, vienen opciones de menú semanales que ayudan bastante. Las medidas son en el sistema américano (Oz, Lbs) pero utilizando una báscula con convertidor de unidades todo es super simple.

Reviewer: M. Traverso
Rating: 2.0 out of 5 stars
Title:
Review: The author of the book seems to be under the assumption that every person on earth lives in the United States.This would have not been a problem had the book been called "DASH FOR AMERICANS" or whatever, but that clearly isn't the case.The book presents its information referring to American Measuring Units and - what's worse - even goes so far as specifying specific products available in Supermarkets in the US.While the book is clearly competently written, I cannot recommend it for anyone living in Europe or anywhere else. Its culinary suggestions are also very much debatable if your cuisine is anything like Italian's ("put the pasta sauce on the vegetables instead"... really?)It contains some extremely valuable info on Calories, how to understand nutritional values, fats, BMI, etc... but it just isn't an inclusive book.

Reviewer: Yolo Minneapolis
Rating: 5.0 out of 5 stars
Title:
Review: I've bought lots of diet books, and found them all to be quite difficult to put into practice. This diet book makes it very easy. It concentrates on stocking up on the right foods, and eating in the right proportions so you can never go wrong. It gives advice on what to do on the days when you may not be able to stick to the diet 100%, gives you strategies for dealing with and preparing for a variety of situations - e.g. have some healthy snack prepared for difficult days or days you will be on the move or even in a McDonalds. It also gives advice on proportion and weight of each kind of food. The recipes are adaptable and easy to prepare.I'd recommend this book for anyone who values their health and wants a sensible, medically proven, healthy diet. I've lost pounds and realised that most of my problems were from eating the right food but in the wrong proportions, rather than simply eating junk food. Diet is not as simple as just eating the right things, and there are a lot of things here that were new to me - i.e. the value of calcium rich low fat foods in reducing weight. My energy levels are through the roof and I rarely feel hungry. Sounds too good to be true, I know, but believe me I've searched long and hard for something that suits me and I was really at the point of giving up, so this probably has saved my life!

Reviewer: SchrödingersKatze
Rating: 5.0 out of 5 stars
Title:
Review: Dieses Buch war als ein Geschenk gekauft worden und wurde mit Begeisterung von der Beschenkten angenommen. Sie ist sehr zufrieden damit