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The DASH Diet Mediterranean Solution: The Best Eating Plan to Control Your Weight and Improve Your Health for Life (A DASH Diet Book) Paperback – December 22, 2020

by Marla Heller (Author)
4.4 4.4 out of 5 stars 1,283 ratings
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From the New York Times bestselling author, this guide to healthy living features the latest science and research and a Mediterranean diet-inspired meal plan to make this the most healthy and effective DASH diet ever.

The DASH diet has been a staple of the dieting world, recommended by doctors, nutritionists, and crowned the US News and World Report's #1 best diet for 8 years in a row. But popular tastes and medical guidelines have evolved, and The Dash Diet Mediterranean Solution presents a new approach to the time tested diet program that highlights the benefits of whole foods.

Marla Heller, MS RD has overhauled the DASH plan to reflect the latest, cutting-edge research on hypertension, diabetes, depression, and other health issues that impact millions of Americans. Meal planning gets a new focus on unprocessed foods (less sugar free jello, more fresh fruits!), seafood options, and even a whole section examining vegan and vegetarian choices. Filled with four weeks of menus and tons of strategies and research, The Dash Diet Mediterranean Solution offers readers a new approach to their best health the DASH diet way.
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Previous page
  1. Part of series
    A DASH Diet Book
  2. Print length
    272 pages
  3. Language
    English
  4. Publisher
    Grand Central Publishing
  5. Publication date
    December 22, 2020
  6. Dimensions
    6 x 1 x 9 inches
  7. ISBN-10
    1538730979
  8. ISBN-13
    978-1538730973
  9. See all details
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Editorial Reviews

About the Author

Marla Heller is a Registered Dietitian, and holds a Master of Science in Human Nutrition and Dietetics from the University of Illinois at Chicago. She was trained in DASH by one of the original architects of the original NIH research and has been working for more than fifteen years to help her patients put DASH into practice. Heller has been the featured nutrition expert for the Chicago Tribune and Washington Post and she is a spokesperson for the Greater Midwest Affiliate of the American Heart Association. She is the author of New York Times bestsellers The DASH Diet Younger You, The DASH Diet Action Plan, and The Everyday DASH Diet Cookbook.

Product details

  • Publisher ‏ : ‎ Grand Central Publishing; Reprint edition (December 22, 2020)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 272 pages
  • ISBN-10 ‏ : ‎ 1538730979
  • ISBN-13 ‏ : ‎ 978-1538730973
  • Item Weight ‏ : ‎ 2.31 pounds
  • Dimensions ‏ : ‎ 6 x 1 x 9 inches
  • Customer Reviews:
    4.4 4.4 out of 5 stars 1,283 ratings

About the author

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Marla Heller

Marla Heller

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Marla Heller is a Registered Dietitian, and holds a Master of Science in Human Nutrition and Dietetics from the University of Illinois at Chicago (UIC), where she also completed doctoral course work in public health. Marla worked as a dietitian at the University of Illinois Medical Center in the Heart-Lung Transplant Unit, the Cardiac Intensive Care Unit, and the Cardiac Step-Down Unit. She has taught nutrition courses at UIC and Dominican University, and taught nutrition to student chefs at the Cooking and Hospitality Institute of Chicago. She was a civilian dietitian with the US Navy and worked for the US Department of Health and Human Services.

Marla has been a pioneer in bringing the DASH diet from the research lab to the kitchen table. In her books and her new DVD, she shares the plan that makes DASH so easy to follow. In addition to her DASH diet books, Marla wrote the 4-week menu plan for Win the Weight Game by Sarah, the Duchess of York. She is a frequently featured nutrition expert for broadcast, print, and internet media. She has been a spokesperson for the Greater Midwest Affiliate of the American Heart Association and is a Past-President of the Illinois Dietetic Association.

For more information, see http://dashdiet.org. Connect with Marla at dashdiet on Facebook, @dashdiet on Twitter, http://dashdiet.wordpress.com, and dashdiet on Pinterest.

Customer reviews

4.4 out of 5 stars
4.4 out of 5
1,283 global ratings
Healthy and Scrumptious!!!
5 Stars
Healthy and Scrumptious!!!
The DASH and Mediterranean lifestyle is a healthy combination. Both are the most researched and top diets for many years running. There is so much great health information in this book. It is very easy to follow this plan and it will become automatic or a way of life. I’ve enjoyed many of M. Hellers recipes from her previous books. I have excitedly tried two of the recipes in this new book and look forward to many more scrumptious meals for my family!
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Top reviews from the United States

Amazon Customer
5.0 out of 5 stars Great read w/ lots of useful information.
Reviewed in the United States on February 6, 2024
Verified Purchase
I bought this book as a gift. It is clear and concise and I am sure the gifted will like it.
One person found this helpful
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Jack P. Hudnall
5.0 out of 5 stars works for me
Reviewed in the United States on March 26, 2024
Verified Purchase
The book starts out with a lot of background and reasons for following this eating plan, and I suggest starting out by jumping to the summary on pages 128-129. When I look to make a change it helps me to first see the expected end result, and it was motivating to see from this summary that this plan allows an occasional bad thing (like my weekly doughnut to start my shopping day). The "quick start" was not for me (have a slice of orange in water, but don't eat the orange?). My annual checkup and bloodwork showed considerable improvements in my areas of concern such as blood pressure, and good and bad cholesterol, and my only lifestyle change was generally following this eating plan.
5 people found this helpful
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John Kurszewski
4.0 out of 5 stars very informative
Reviewed in the United States on April 30, 2024
Verified Purchase
a lot of information and easy to understand
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J. Dean
5.0 out of 5 stars Great diet plan
Reviewed in the United States on September 20, 2023
Verified Purchase
This is a very healthy diet plan. The recipes are also good.
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Leahkr
3.0 out of 5 stars Disappointed
Reviewed in the United States on May 8, 2022
Verified Purchase
I'm trying to work with this book, but am disappointed in both the organization of the book and the recipes. There are a lot of recipes for spice blends and dressings and very few useful main courses for dinner or lunch.
Also, a lot of effort is required to figure out exactly what to eat on the plan and how to plan meals. Pages and pages of text about the dash diet feel like filler to me, a rehash of the author's other books, and are not particularly useful.
I would appreciate a simpler book with less text and more recipes.
22 people found this helpful
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Joseph B.
5.0 out of 5 stars Very informative and easy to read.
Reviewed in the United States on July 3, 2023
Verified Purchase
Looking to lower my weight, blood pressure and cholesterol nutritionally instead of medicine. The author provides great insights how foods on the Med Dash plan work. The book also has some recipes which I'm excited to try. Looking forward to my new nutritional journey!
One person found this helpful
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1 Satisfied Customer
5.0 out of 5 stars Excellent recipes for Mediterranean meals.
Reviewed in the United States on December 6, 2023
Verified Purchase
Excellent recipes for Mediterranean meals. Much better than going total vegetarian!
2 people found this helpful
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Di Carlson
5.0 out of 5 stars concise quick start and Dash Diet
Reviewed in the United States on April 2, 2023
Verified Purchase
This provides the rules, meal suggestions, and a few recipes. I will need to check and modify my Mediterranean recipes. Actual Mediterranean recipes are not provided.. at least thus far. This program is a lot like the South Beach diet with quick start. On Dash you are allowed carrots during the quick start and the start is 1-2 weeks. I had to go w/o carrots 2 full weeks on South Beach. Much more severe for me. Hydrate..hydrate. I became dehydrated on SB. Since Dash reduces sodium, watch out for dehydration. Make hydration pleasant!
9 people found this helpful
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Top reviews from other countries

Amazon Customer
5.0 out of 5 stars Commons sense but also informative
Reviewed in Canada on July 14, 2019
Verified Purchase
I read it in one sitting - well written and makes so much sense
One person found this helpful
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LisaR
5.0 out of 5 stars Fab eating plan
Reviewed in the United Kingdom on July 30, 2019
Verified Purchase
Fab eating plan
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E. Burford
4.0 out of 5 stars Gift
Reviewed in Australia on December 9, 2023
Verified Purchase
My mum asked me for this book and seemed impressed.
Her diet lasted 3 weeks and she lost weight. Then she took a fall (she's 83) and the diet ceased.
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Christine
4.0 out of 5 stars Good reading. Packaging and arrival time no problem.
Reviewed in Canada on December 5, 2021
Verified Purchase
Gives a different perspective on food and very good reading.
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McM
3.0 out of 5 stars Very American
Reviewed in the United Kingdom on March 28, 2019
Verified Purchase
Good explanation of the diet, explains why some foodstuffs are included but less clear on why others are not. The recipes are very American, ingredients often not found in Europe so if you want a cook book you're better off looking for something else. It's a good basic starter, but left me with quite a few questions.
6 people found this helpful
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