The DASH Diet Mediterranean Solution: The Best Eating Plan to Control Your Weight and Improve Your Health for Life

by Marla Heller

From the New York Times bestselling health and cooking series comes the best combination of the Mediterranean diet and DASH diet on the market, featuring a completely new approach to eating with the latest science and research, and a Mediterranean diet-inspired meal plan to make this the most healthful and effective DASH diet ever.



#1 Best Diets for Healthy Eating
#1 Best Heart-Healthy Diets
#1 Best Diets for Diabetes
#1 Best Plant-Based Diets
#1 Easiest Diets to Follow


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.

Genres: Health, Nonfiction, Cookbooks, Food, Nutrition, Cooking, Self Help

272 pages, Hardcover

First published December 24, 2018

Reviews

[Leslie McKee · Rating 3 out of 5]

I’ve heard many wonderful things about this way of eating, but I’ve never tried it. I was interested in learning more about it, and I found this book to contain numerous helpful tips and various ideas to implement. The author outlines reasons why this is a good meal plan, and there are a number of recipes to check out. This “diet” is plugged as being good for people with hypertension (high blood pressure), so if you are in that category, you may want to check this out. (Some of the information on that front cause things to stall a bit, but if you focus on the recipes, etc., you can find useful things in this book.)

Disclaimer: I received a complimentary copy from NetGalley, but I wasn’t required to leave a positive review.

[Doreen Prentiss Gabriellini · Rating 4 out of 5]

The DASH Diet Mediterranean Solution by Marla Heller is a reference guide to healthy eating. The book has so much information that you will find yourself reading and rereading portions because you can't possibly retain all the important information. I found myself underlining, flagging and corner folding the portions I would go back to over and over again.
This diet is really a method for life eating. It involves changing the way you look at food and eating properly. While most diets are tasteless this diet has lots of flavor. Having flavor and not feeling deprived or hungry is the key to weight loss and maintenace. I believe that this diet is worth a try. It seems like it could be used for a lifetime. Mediterranean Food is has been shown to be extremely healthy and reduces inflamation, high blood pressure and other ailments.
I would recommend this book as it is straightforward and easily implemented.
I would like to thank the publisher, Marla Heller and NetGalley for an ARC in exchange for an honest opinion.

[Susan C · Rating 4 out of 5]

Thank you Goodreads for choosing my name as a winner on your Giveaway!! This book is “packed” with great information to eat healthy, daily menus, grocery lists and great recipes!!! If you want to get healthy give this book a try!!

[Debbie Wentworth Wilson · Rating 4 out of 5]

The DASH (Dietary Approaches to Stop Hypertension) and Mediterranean Diet have a lot in common, so Marla Heller combined the two. The first section of the book deals with heart health, approaching weight loss in a healthy, sustainable manner, and the philosophy behind the diet. Basically, this is the "why" section of the book--why we need to eat differently for our heart health, why most diets don't work in the long run for most of us, and why this diet is different.

Next is the "how" section of the book. How do I start this diet? What foods can I eat? Heller includes a link for a plan to keep track of your servings.

The final section gives a bunch of recipes.

The diet may be really good, but the book doesn't seem quite as easy to understand as some of the other books I've read on diet. It includes end notes and an index.

[Donna · Rating 4 out of 5]

I love this update to the DASH diet. Originally a program to lower blood pressure, the DASH diet has always been a healthy approach to eating. Now this book couples it with the super-healthy Mediterranean way of eating. I enjoyed reading about the updates of more fresh fruits, vegetables and seafood and also browsing through the section of healthy menus for everyone. A welcome addition to the new year for a guide to healthy eating.

The DASH Diet Mediterranean Solution by Marla Heller is available from Grand Central Publishing. An egalley of this book was made available by the publisher in exchange for a honest review.

[Jeremy Bonnette · Rating 4 out of 5]

After having implemented this diet over the last three weeks, I can say for sure that it does work to help lower blood pressure. If you follow the information presented in this book and couple that with regular exercise, you will see results. The book goes into just enough detail to help you learn, but not too much that your eyes will glaze over. This is one that I will be referring back to often as a refresher.

4.2 out of 5 stars

[Linda · Rating 5 out of 5]

The Dash Diet, US News & World #1 Best Diet for the past eight years in a row gets an update for the New Year by incorporating the Mediterranean Diet. Now enjoy Dark Chocolate, Red Wine and fresh fruits and less processed foods like sugar free Jell-O, while following a highly recommended solution for lowering hypertension & eating healthier.

[Leo Walsh · Rating 4 out of 5]

THE DASH DIET MEDITERRANEAN SOLUTION by Maria Heller is a clear, easy-to-read nutrition book. It covers the two perennial best diets in the USA Today annual ranking: the Mediterranean and DASH (an acronym for Dietary Approaches to Stop Hypertension).

Combing to two is a little gimmicky, it seems to me. Since both are about the same. Both ask us to either eliminate or severely limit "fake," highly processed foods like chips, snacks like Ho-Hos, and even foodstuffs marketed as "healthy" but aren't, like sugar-laden granola bars. Both want you to eat a tone of fruits, veggies, and healthy, whole grains. Both include healthy fats, like the polyunsaturated fats in olive oil, or the omega-3 oils found in fish and nuts. And both focus on lean sources of protein, like poultry and fatty fish.

But the difference is, of course, taste. Because Mediterranean food is much spicier and tastier than the bland American cuisine the DASH uses. For instance, a DASH dinner would feature bland chicken breast served with plain rice, broccoli topped with a small butter pat and a salad with Italian vinegarette. Healthy, somewhat filling, but blah. The Mediterranean option makes things decidedly tastier. Like kale, chicken and lentil stew spiced with turmeric, ginger, and flavorful aromatics, like onions, carrots, celery, and (of course) garlic. And instead of plain rice, you'd have a real rice pilaf, spiced with saffron and flavored with carrots, peas, pistachios, and dried figs.

The biggest draw-back I have with most diet books, though, is that it's repetitive. There's only so much you can say about the health benefits of plant-based diets before you begin repeating yourself... UNLESS you want to delve into the science (i.e, THE OBESITY CODE) or human-level production of foodstuffs (i.e. the writings of Michael Pollan).

I also have another hesitation. In order to offer a marketing hook, Heller offers a two-week "kick-off" plan to get dieters started on the right foot. Thing is, it eliminates fruits and all added sugars and limits your starch intake during this period. Note that THIS IS NEITHER DASH NOR MEDITERRANEAN. Instead, it seems more like the South Beach diet than these two. But I suppose if rapid weight-loss entices some folks to continue altering their lifestyle towards greater health, perhaps it's worth it?

Still, taken as a member of the "basic diet book" genre, THE DASH DIET MEDITERRANEAN SOLUTION gets high marks. Its recommendations are healthy. It focuses on the two most healthy diets according to experts and dispenses with the genre's greatest fault: promising too much and being gimmicky. 3.5-stars, rounded up to 4-stars.

[Michelle · Rating 4 out of 5]

My husband and I decided to start eating healthier. I love the way this diet plan is laid out. It’s presented in such a positive way. The only reason I didn’t give 5 stars is because the book gets repetitive.

[Larilyn · Rating 3 out of 5]

Extremely repetitive. Also negates many tips and foods that other health specialists encourage like smoothies and coconut oil. Not sure what to believe at that point. However, I do appreciate the cheery positive tone of the author.

[April Newman · Rating 3 out of 5]

The tone was positive and common sense, the research was effectively integrated. There was some unnecessary repetition, and I have yet to try the recipes.

[Michele · Rating 4 out of 5]

There are many diet and eating plans everywhere! I was looking for something that would help me with my weight and also improve my health as I’m getting older and my health is becoming a bigger concern to me. I also love food and don’t want to feel deprived. I was really intrigued by The DASH Diet Mediterranean Solution by Marla Heller, MS, RD. I have dappled a bit into Mediterranean meals and that is what grabbed my attention first. I had never heard of the DASH Diet and I can’t believe it. As I read this book I did more research into the DASH Diet and learned that it is the leading recommended way of eating by doctors and nutritionists as it reduces inflammation, blood pressure, blood sugar and cholesterol.

The DASH Diet Mediterranean Solution did a great job providing information on both the DASH Diet and the Mediterranean Diet and the benefits from both. Heller explains the benefits of combining the two diets and how they compliment each other. I didn’t feel the information was over my head and I really learned a lot. Heller gives a great pep talk on why we should be healthy and it was just what I needed to start off the new year. There was also a lot of focus on what to include in eating instead of what to limit. I loved this and have not felt sad about all the things I shouldn’t be eating. Instead I’m able to just focus on what I get to include. The last half of the book includes eating plans, recipes and how to use the DASH Mediterranean diet in your everyday eating - even when eating out or at parties.

I found this book really useful and manageable. The information was easy to understand and motivated me to be more aware of what I eat. I loved the eating plans and recipes and I’m excited to implement better eating into my new year.

[Terrie Case · Rating 4 out of 5]

This book has a ton of information about adding a Mediterranean twist to the DASH diet. By combining the two diets, the author gives us what we should eat and makes the food interesting enough to actually follow it. She addresses the different body functions, why/how they are caused and how to avoid these symptoms and diseases.

For instance, she states, “There is a direct relationship between the mix of bacteria in the gut and the amount of systemic inflammation in the body.” Then goes on to discuss how beneficial microbes can reduce inflammation.

As stated in Chapter 5, this book is not about losing weight but emphasizes relearning to eat. This involves eating for pleasure. I thought not eating was beneficial in weight loss but the author says that the reader should emphasize what foods to include and embrace not wallowing in what you cannot have. I also learned that the protein bar I am eating every morning is actually a detriment to a healthy lifestyle instead of a benefit.

I found a tremendous amount of information in this book. The recipes are a bit complicated because they involve the use of spices or ingredients that may not be found in the mainstream kitchen. If you enjoy cooking, you need to try the recipes contained in this book. If not, don’t worry about the recipes, concentrate on the useful information provided by the author.


I received an eBook ARC from NetGalley in exchange for an honest review. This in no way affects my opinions or ratings of this book.

[Lynda · Rating 4 out of 5]

This seems to be one of the better diet books. While the hype is there (I think it must be necessary if it is a diet book), it isn't in-your-face. It makes a strong case for mashing both diets into a lifestyle that is both tasty and healthy. More exercise and more fruits and veggies are the main points but it includes red wine in moderation, eggs, lean meats 2-3 times a week, and dairy (low fat). As the author says, it is a diet that focuses on inclusion, not exclusion. Portion control is obviously involved but the meals seem full of flavor, with the addition of a lot of Mediterranean spices. And there are snacks between meals (nuts, cheese, Greek yogurt, etc.). As a diet book, this is one of the better ones and you won't feel guilty as you read it, one of the downfalls of most diet books (no calorie counting!). The book includes menus and recipes as well as an optional jump-start 2-week no frills plan that is more limiting than the actual lifestyle diet she expounds on later in the book. So you have a choice of diving in or wading as you begin incorporating the new diet into your lifestyle. Oh, did I mention, there are desserts included such as ricotta cheesecake. She also uses a lot of Mediterranean spices and ingredients, and tells you where to find them if they are not in your grocery store. But most recipes are made with things you can find or that you already have. Good eats and good for you...what's better than that.

[Judith · Rating 4 out of 5]

I do not understand why anyone would want a book to give them lists of what to eat for every single meal for 2 or 4 weeks straight. I don't even understand why they'd want to follow a lot of recipes from a nutrition or diet book. So I merely skimmed all of those parts, if that, but that's where I got turned off on this book: Too many recipes or menus with beef, lamb, birds. I'm a pescetarian and trying to not even eat fish or shellfish more than once a week.

Heller knows nutrition and writes clearly, so that's worth at least 2 stars. And There are enough good tips to make it worth reading, even if not word-for-word. Example: Don't focus on losing weight, focus on losing fat (visceral fat, ideally). Two friends have followed it, including the menus and recipes, and it has worked well for them.

Alternative: Read one of the plant-based diet books or one such as "Almost Vegetarian," instead. Or just be more aware of what you eat, and eat a lot more fresh fruits and fresh vegetables and fiber. That works for me, so far. I read books like this when I want to feel I'm "working on it" but am not, really.

[DK Simoneau · Rating 3 out of 5]

I like the concept. But the best part could have been the form and yet the form had way more check boxes per day then what is “allowed”. I guess it had some good explanation. A lot of repetition. And honestly I don’t find the meal plans that helpful. So it turned out to be average. But with such a goofy tracking chart I found it not that helpful because I had to design my own. I guess I’ll see how it goes. No high blood pressure. But I do have the middle age belly fat creeping on. So this makes sense to me. It really is common sense. Balance what you are eating. Whole Foods. Eliminate processed. The balancing act was what I found to be helpful in this book and why I wish the chart had been accurate.

[Anne · Rating 5 out of 5]

Marla Heller creates a mashup of the two healthiest diets in the DASH Diet Mediterranean Solution. Heller clearly explains the benefits and the research of why this is the way to eat all the time. That's why it's called a solution, not a diet. This way of eating will reduce inflammation, blood pressure, blood sugar, and cholesterol. Believe it or not, the "solution" includes healthy portions of dark chocolate and wine. A great resource for people sick of the fad diets and ready to eat for health!

[Brittany · Rating 3 out of 5]

Overall, I loved the positive attitude of the author! She just really makes you feel like you can do this hard thing, changing your eating habits to something healthier. There was a lot of background up front about the two diets, different health issues, and some of that got kind of repetitive. I wasn't excited to hear that smoothies aren't great, but she had some valid points. This was probably a 3 1/2, but I ended up bumping it down to the 3 since many of these recipes are really going to make me stretch my current taste preferences, which I'm a little nervous about!

[Ian Khan · Rating 4 out of 5]

A really quick and informative read, summarizing what you already probably know about healthy eating--but we conveniently ignore. This book makes the compelling case for the lasting power of the DASH and Mediterranean diets and why they reinforce and compliment one another. Many diets are flavours of the month -- but these two diets in conjunction with one another seem to be reliable approaches for healthy, sustainable and long-term living and vitality. Theres also meal plans and tons of recipes at the back, which look good--but I can't vouch for.

[Wendy Hughes · Rating 4 out of 5]

Since my cholesterol has been on the rise for a few years and heart disease runs high in my family, I decided to see a cardiologist to get a baseline on my heart health- when I asked him with so many diets and meal plans what was the best? He told me to eat a Mediterranean diet.
That being said I started looking for books that would best explain exactly what it is. This book gives a very straightforward, easy to understand explanation!
It covers everything!

[~Vixhen~ · Rating 5 out of 5]

I found this book super informative. I've always been interested in the DASH way of eating, but never really had a great blueprint for it. This book changed all that. This book focuses on healthy eating and portion control with some dark chocolate and wine thrown in for good measure! This isn't a fad diet. It's a way of life.

[Dean · Rating 3 out of 5]

The information presented seems clear and understandable. It is a quick read. The index could be improved with the addition of references to words that might be commonly searched by someone who is new to DASH and Mediterranean Diet. Also, the addition of a shopping list for at least the Jump-Start menu would be welcome.

[Brent Knorr · Rating 4 out of 5]

A good introduction to the DASH and Mediterranean Diets. The first half of the book talks about how the two diets were developed, why they work well together, and the health benefits they bring.
The second half gets into more details on what foods are good to eat, some sample meal plans and recipes and other more specific details.

[Paula · Rating 5 out of 5]

Lots of great information, with the latest thinking on saturated fats, etc. very readable with a humorous, encouraging style. Written by a Registered Dietician. I’ve recommended this to several friends concerned about their health

[Kris Krulikas]

Not too much new information but an interesting take for cardiac health. This is a lifestyle diet not a diet to lose weight. It combines the Mediterranean Diet with more lean protein intake. It's a filling diet-you don't feel hungry. And a well laid out menu and recipes.

[Debby · Rating 4 out of 5]

Looking for something reasonable to lower cholesterol levels and lose weight. This seems like it may be helpful... time will tell!

[MR. S. BEATTIE · Rating 3 out of 5]

Mixed thoughts need t read again

This is full of sensible dietary change . For me this book needs to be used as an aid to improving my diet.

[Gayle Ganser]

Excellent diet. Lowered my blood pressure so that I could reduce my medication by half.

[eugene schmitz · Rating 5 out of 5]

great diet advice and lifestyle changes

[Ann Grealish · Rating 5 out of 5]

Great advice.