If you’re looking to transition to a healthier diet, the DASH diet is a great option. It’s full of nutritious foods that can help lower blood pressure and improve your overall health. To make the transition easier, I’ve rounded up 15 of the best DASH diet cookbooks by registered dietitians. These cookbooks are full of delicious recipes that will help you stick to your new healthy eating plan. So, dive in and start cooking up a healthier you!
What Is the DASH diet?
The DASH diet, or Dietary Approaches to Stop Hypertension, is a lifestyle approach recommended by doctors and health experts in order to reduce blood pressure naturally and promote a heart healthy diet. It is based on lowering daily salt intake, increasing consumption of vitamin-rich foods like fruits and vegetables and whole grains like oats, reducing processed foods with added sugar and salt, and controlling portion sizes. As the DASH diet does not require any drastic changes or replacements for traditional favorites, it’s easy for those wanting to try it to stick with the plan.
How does the DASH diet help?
By following the DASH diet, people typically reduce their sodium intake by nearly 50 percent; research has shown that reduced sodium intake can help significantly lower blood pressure levels. The DASH diet has also been linked to decreased risk of heart disease and stroke. Studies have shown that people who follow the DASH diet are less likely to develop certain types of cardiovascular diseases. In addition, certain nutrients found in the diet have been linked to decreased risk of hypertension such as potassium and calcium from dairy foods, magnesium from whole grains and nuts, and omega-3 fatty acids from fish and some plant sources.
DASH diet guidelines
The DASH diet ranked #2 in 2023 for overall best diets by the U.S. News & World Report. Pros of the diet include no calorie counting, rich in high fiber foods, proven health benefits, and diversity in food choices.
The basics of the DASH diet include:
- Fruits and vegetables: 4-5 servings each (1 cup of raw vegetables or 1 medium fruit is one serving)
- Whole grains: 6-8 servings (1 slice of bread is 1 serving or 1/2 cup of pasta)
- Nuts, seeds, and legumes: 4-5 servings per week (2 tbsp of peanut butter is 1 serving)
- Lean meats or fish: 2 servings or fewer (3 oz of cooked lean protein is a serving)
- Low-fat dairy products: 2-3 servings (1 serving is 1 cup of milk)
What’s The Difference Between the DASH Diet and the Mediterranean Diet?
Though these diets have similarities, there are a few key differences. The DASH Diet emphasizes dairy products such as low-fat milk, yogurt and cheese as well as fruits and vegetables in daily meals. It also contains grains, poultry, fish and nuts for protein sources but focuses on having red meat only occasionally. In contrast to this, the Mediterranean Diet emphasizes an even higher intake of fruits and vegetables while focusing on leaner proteins such as seafood instead of red meat. Furthermore, it allows moderate amounts of whole grains while replacing some butter or cream in favor of olive oil when preparing food. It is clear to see that while similar in many respects these two diets have pretty distinct dietary patterns; each offers a different approach towards healthy eating.
The Best DASH Diet Cookbooks
With so many cookbooks on the market, it’s hard to decide which one is right for you. To ensure that you’ll be satisfied when buying a cookbook, I’ve kept these factors in mind – they’ll play an important role in your success and making you a master in the kitchen!
- provides basic information on the DASH diet and heart healthy recommendations
- beginner friendly recipes
- accessibility and affordability of ingredients
- 30 minutes or less
Look no further- As a Registered Dietitian, I’ve compiled the ultimate list of top-rated DASH diet cookbooks! These books will help you get started on making lasting changes for optimal wellness with new recipes.
15 Best DASH Diet Cookbooks
1. DASH Diet For Dummies By Sarah Samann MD, FACC, FACP, FASE, Rosanne Rust MS, RDN, LDN and Cindy Kleckner RDN, LD, FAND
Three experienced heart and nutrition experts provide an easily digestible guide on how to follow the DASH diet. This great book is packed with nutrition information, healthy eating tips, and 45 recipes, all designed to help you get your blood pressure back in check within just a couple of weeks.
What I love about this book: The book is the ultimate guide when it comes to the DASH diet. It is full of straightforward suggestions that can help you improve your eating habits and support a healthier lifestyle!
2. The Everything DASH Diet Meal Prep Cookbook By Karman Meyer RDN
With the Everything DASH Diet Meal Prep Cookbook, you can make prepping for better health a breeze! Liven up your weekly meal rotation with over 200 recipes, including a two-week meal plan to get you started. Delicious recipes you can whip up include Easy Deconstructed Wonton Soup, Spicy Yogurt-Marinated Chicken Tenders, or Mango Crumble!
What I love about this book: It is the ultimate DASH diet cookbook, encouraging you to create your DASH-approved meals ahead of time with a whole chapter devoted to freezer-friendly recipes that’ll make mealtimes easier, quicker and more delicious!
3. DASH Diet Air Fryer Cookbook By Christina Lombardi
Get ready to enjoy comfort meals without all the oil, salt and calories! The air fryer is one of my top kitchen staples and this cookbook gives easy-to-follow recipes for 75 delicious dishes while helping you reach your nutritional goals.
What I love about this book: its pages are filled with handy hints and tasty tricks to make every dish in the healthiest ways. With guidance ranging from air fryer tips to ingredient swaps, it’s easy to take any recipe above and beyond expectations.
4. DASH Diet for Two By Rosanne Rust
With DASH Diet for Two, couples can now enjoy 125 home-cooked meals formulated just for two! Tailor-made to encourage healthy eating habits and help save on food expenses, this cookbook ensures that you and your partner make the most out of every meal.
What I love about this book: Not only are the recipes inexpensive and well- balanced, but there is an emphasis on reducing food waste and using what is in your cabinets!
5. The 28 Day DASH Diet Weight Loss Program: Recipes and Workouts to Lower Blood Pressure and Improve Your Health By Andy De Santis RD MPH and Julie Andrews MS RDN CD
Struggling to find the perfect balance for weight management? Look no further! This book provides a holistic and healthy way of creating long-term health, combined with simple lifestyle changes. With this resource you will get access to a 28-day DASH diet meal plan including delicious meals as well as helpful guides on how stress can be managed through exercise, managing your sleep — giving you all the tools necessary for achieving desired results!
What I love about this book: Not only are the recipes provided delicious, but I appreciate the incorporation of how other lifestyle habits such as exercise, stress management and sleep hygiene can also help to ensure an overall healthy lifestyle.
6. 30-Minute DASH Diet Cookbook: Fast and Easy Recipes to Lose Weight and Reverse High Blood Pressure By Andy De Santis RD MPH and Luis Gonzalez MS RD
The 30-Minute DASH Diet Cookbook offers a comprehensive guide to help anyone reduce their blood pressure, with 90 scrumptious recipes that can be ready in half an hour or less AND a 21 week meal plan.
What I love about this book: With this cookbook, cooking delicious meals in under 30 minutes is possible! PLUS, make cooking easier with pre-made weekly shopping lists, and be thrifty by reusing ingredients from one dish to the next – saving time without sacrificing flavor!
7. DASH Diet Meal Prep: 100 Healthy Recipes and 6 Weekly Plans By Maria-Paula Carrillo MS RDN LD and Katie McKee MCN RDN LD
Take the guesswork out of DASH dieting with this comprehensive cookbook! Enjoy 6 weeks’ worth of delicious and nutrient-packed meals that are tailored to fit into your daily routine. With helpful prepping tips, easy shopping lists and clear instructions on what makes the DASH diet successful – it’s never been easier (or tastier!) to stay healthy.
What I love about this book: Meal prep can save you time and energy during your busy week! The recipes in this book are easy to make, categorized by meal type, and includes portion size advice to personalize each dish.
8. DASH Diet Meal Prep For Beginners: Make Ahead Recipes To Lower Your Blood Pressure & Lose Weight By Dana Angelo White, MS, RD, AT
Dana Angelo White, nutrition expert at the Food Network, has crafted an incredible meal prep plan with 100 easy-to-make recipes and 6 weekly plans. Make this your go-to guide when you need to stay focused on healthy eating!
What I love about this book: This cookbook is the perfect companion for beginner cooks, featuring flavorful classics with a lower sodium content that are simple and easy-to-follow.
9. The Mediterranean DASH Diet Cookbook: Lower Your Blood Pressure and Improve Your Health By Abbie Gellman MS, RD, CDN
The Mediterranean DASH Diet Cookbook is a delicious way to combine two of the most popular, health-conscious diets and achieve optimal wellness. These easy recipes will help lower blood pressure without compromising on flavor or convenience.
What I love about this book: This cookbook is full of delicious recipes deliberately crafted from wholesome, nutrient-rich ingredients to help maximize your health benefits! How delicious does Seared Scallops with Blood Orange Glaze sound!? *Cue the drooling*
10. The Complete High Blood Pressure Diet Cookbook: DASH Diet Recipes to Lower Blood Pressure and Improve Health By Amanda Foote RD
This cookbook unveils the ties between blood pressure and nutrition. Not only does it suggest how food can contribute to reversing hypertension, but also includes tasty recipes proving that you don’t have to sacrifice flavor for a healthy lifestyle!
What I love about this book: In this book you will find a comprehensive list of delicious DASH diet foods plus an inspiring 7 day meal plan to kickstart your journey!
11. The Truly Easy Heart-Healthy Cookbook: Fuss-Free, Flavorful, Low-Sodium Meals By Michelle Routhenstein MS RD CDE CDN
What I love about this book:
12. The Heart Healthy Cookbook for Two: 125 Perfectly Portioned Low Sodium, Low Fat Recipes By Jennifer Koslo PhD RD CSSD and Sarah Samaan MD FACC
Get ready to treat your heart right—this cookbook has mouthwatering recipes from the a combination of diets including the DASH, Mediterranean and Vegetarian diets that are sure to tantalize your taste buds! Not only will you learn what foods you should have on-hand for a healthier diet – like grains and fish – but which ones could be damaging as well. Plus, it’ll show you how stock up your kitchen with essential pantry items so delicious meals can always be easily created for family members and you!
What I love about this book: From one-pot wonders to creations with only five ingredients per dish, this cookbook is a great tool to get creative and enjoy recipes you love but free from high levels of salt.
13. 30-Minute Heart Healthy Cookbook: Delicious Recipes for Easy, Low-Sodium Meals By Cheryl Strachan RD
Want to get your heart healthy, but not sure where to start? The 30-Minute Heart Healthy Cookbook is the answer! Featuring meal planning tips and a grocery shopping guide, it has everything you need for quick and nutritious meals depending on your preferred style of heart-healthy diet, including vegetarian, vegan, DASH, and Mediterranean.
What I love about this book: It also contains specialized advice on making healthy meals and snacks with high cholesterol, triglycerides, blood pressure issues, diabetes or pre-diabetes. Following its guidance will help put you on track towards better eating habits.
14. The Easy Heart Healthy Cookbook for Slow Cookers: 130 Prep-and-Go Low-Sodium Recipes By Nicole R. Morrissey MS RD BC-ADM
With the Easy Heart Healthy Cookbook for Slow Cookers, having nutritious and low-sodium meals is now easier than ever! Forget complicated cooking procedures – this cookbook contains simple 15 minute or less prep heart-healthy recipes that you can toss and forget in your slow cooker. Enjoy tasty homemade dishes with no extra fuss while maintaining your dietary goals.
What I love about this book: Learn about what heart healthy pantry staples to keep on hand, and tips to maximize your use of the cooker. Plus get informed on dos and don’ts so you can avoid any common mistakes in preparation.
15. Heart Healthy Meal Prep: 6 Weekly Plans for Low-Sodium, High-Flavor Grab-and-Go Meals By Lisa Cicciarello Andrews MEd RD LD
Heart Healthy Meal Prep—the ultimate guide to tasty, low-sodium and low fat recipes! Packed with flavor and expert guidance you’ll be on track for a healthier heart in no time. Make combatting high cholesterol, blood pressure & more delicious with 6 weeks worth of meal plans straight from your kitchen.
What I love about this book: With this cookbook, you can learn how to make tasty and healthy dishes that are great for your heart. Discover why it’s so important to get the right nutrients such as calcium and potassium while keeping an eye on potentially harmful ingredients like sodium or saturated fats.
Let’s Get Cooking!
The cookbooks mentioned in this post are just some of the great resources available to those wanting to transition to a healthy and nutritious DASH diet. Whether you’re starting your journey or are an experienced practitioner, there is something here for everyone. These DASH diet cookbooks offer imaginative recipes revolving around a diet of healthy foods which will help you succeed on your DASH diet adventure. Happy eating!1