The Evidence-Based DASH Diet: A Practical Guide to Lower-Sodium Eating, Heart Health, and 64 Everyday Recipes

By Marco Polanowsky

A practical, evidence-focused guide to the DASH eating pattern - with the science explained clearly and 64 everyday recipes designed for real life.

The Evidence-Based DASH Diet brings together the landmark research behind Dietary Approaches to Stop Hypertension with updated 2026 context for blood pressure, sodium intake, cardiovascular health, cholesterol, diabetes, vitamin D, and healthy weight management.

Inside you will find:
- a clear explanation of how the DASH eating pattern works;
- the major DASH and DASH-Sodium studies in reader-friendly language;
- practical guidance for reducing sodium without making food bland;
- food-group and nutrient guidance focused on potassium, magnesium, calcium, fiber, and healthy fats;
- everyday planning principles for building balanced meals;
- 64 recipes covering breakfasts, soups, fish, meat, grains, salads, and fruit-based dishes;
- nutrition data retained from the source recipe calculations where available;
- updated medical context that separates historic study findings from current guidance.

This book is designed for adults who want a structured, food-first approach to heart-healthy eating and for readers who want to understand not only what to eat, but why the DASH pattern has remained one of the most studied dietary approaches for blood-pressure management.

Medical note: This book is for education and general information. It is not a substitute for individual medical advice, diagnosis, treatment, or prescribed medication.

• Format: Paperback
• Language: English
• ISBN: B0HG194P75
• ISBN13: 9798194011155
• Release Date: August 2026
• Publisher: Independently published
• Length: 154 Pages
• Weight: 0.48 lbs.
• Dimensions: 9.0" x 0.3" x 6.0"