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DASH Diet Meal Plan
Lower Blood Pressure

The clinically proven diet to reduce hypertension. Low sodium, high potassium DASH diet meals with delicious recipes.

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DASH diet meal with grilled chicken and vegetables
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Heart Diet

What is the DASH Diet?

DASH stands for Dietary Approaches to Stop Hypertension. It's a clinically proven eating plan that lowers blood pressure within weeks through nutrient-rich foods.

Low Sodium

Less than 2,300mg daily to reduce blood pressure naturally.

Rich in Potassium

Fruits, vegetables, and legumes to balance sodium effects.

Lean Proteins

Fish, poultry, and plant proteins for heart health.

Sample DASH Diet Menu

Three days of delicious, heart-healthy meals designed to lower blood pressure naturally.

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Breakfast — Oatmeal Bowl

Steel-cut oatmeal with banana, walnuts, and cinnamon. Low-fat milk.

480 kcal P 18g C 68g F 16g
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Lunch — Grilled Chicken Salad

Mixed greens, grilled chicken, tomatoes, cucumbers, olive oil dressing. Whole grain roll.

620 kcal P 42g C 56g F 22g
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Dinner — Baked Salmon & Quinoa

Herb-baked salmon, quinoa, steamed broccoli and carrots.

680 kcal P 44g C 62g F 24g
Daily Total
1,780 kcal P 104g C 186g F 62g
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Breakfast — Greek Yogurt Parfait

Low-fat Greek yogurt, berries, unsalted almonds, drizzle of honey.

420 kcal P 26g C 48g F 14g
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Lunch — Turkey & Veggie Wrap

Whole wheat wrap with sliced turkey, spinach, tomato, avocado, mustard.

560 kcal P 36g C 52g F 22g
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Dinner — Lentil Vegetable Soup

Homemade lentil soup with carrots, celery, tomatoes. Side of whole grain bread.

580 kcal P 28g C 78g F 16g
Daily Total
1,560 kcal P 90g C 178g F 52g
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Breakfast — Veggie Egg White Omelet

Egg white omelet with spinach, tomatoes, bell peppers. Whole grain toast.

380 kcal P 28g C 36g F 12g
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Lunch — Chickpea Mediterranean Bowl

Chickpeas, cucumber, tomatoes, olives, feta (small amount), lemon-olive oil dressing.

580 kcal P 22g C 64g F 26g
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Dinner — Grilled Cod & Sweet Potato

Herb-grilled cod, baked sweet potato, steamed green beans with garlic.

620 kcal P 40g C 72g F 18g
Daily Total
1,580 kcal P 90g C 172g F 56g
Perfect For

Who Is the DASH Diet For?

Clinically proven to lower blood pressure — recommended by cardiologists worldwide.

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High Blood Pressure

DASH can lower systolic blood pressure by 8-14 mmHg — comparable to medication.

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Heart Disease Prevention

Reduces LDL cholesterol and overall cardiovascular risk significantly.

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Healthy Weight Loss

Nutrient-dense and filling — DASH supports gradual, sustainable weight loss.

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Whole Families

Not a restrictive diet — just healthy eating that benefits every family member.

What to Eat & What to Limit

Emphasize potassium, calcium, and magnesium-rich foods while minimizing sodium.

DASH-Friendly Foods

  • Vegetables — leafy greens, broccoli, carrots, tomatoes, sweet potatoes
  • Fruits — bananas, oranges, berries, apples, melons
  • Whole grains — oats, brown rice, whole-wheat bread, quinoa
  • Lean proteins — chicken, turkey, fish, beans, lentils
  • Low-fat dairy — skim milk, low-fat yogurt, part-skim cheese
  • Nuts and seeds — almonds, walnuts, sunflower seeds, flax (unsalted)

Limit or Avoid

  • High-sodium foods — canned soups, deli meats, pickles, soy sauce
  • Processed and fast food — burgers, pizza, frozen meals, chips
  • Sugary drinks — soda, sweetened juice, energy drinks
  • Red meat in excess — limit to a few times per week
  • Full-fat dairy — whole milk, cream, full-fat cheese
  • Sweets and added sugar — candy, pastries, sweetened cereals

How the DASH Diet Works

Designed to lower blood pressure through food — no medication needed for many.

1

Cut Sodium

Stay under 2,300mg (or 1,500mg for greater effect) of sodium daily.

2

Load Up on Potassium

Bananas, sweet potatoes, and leafy greens counteract sodium.

3

Choose Lean Proteins

Poultry, fish, and legumes instead of red meat and processed meats.

4

Whole Grains & Produce

Fill most of your plate with vegetables, fruits, and whole grains.

DASH Diet FAQ

Related Meal Plans

Heart-healthy and blood pressure-friendly plans.

Mediterranean Meal Plan

Mediterranean Meal Plan

Shares DASH's heart-healthy principles with Mediterranean flavors.
Low-Sodium Meal Plan

Low-Sodium Meal Plan

Take sodium restriction further for maximum blood pressure benefit.
Balanced Meal Plan

Balanced Meal Plan

A flexible whole-food approach similar to DASH but less focused on sodium.
Diabetic Meal Plan

Diabetic Meal Plan

DASH principles with added blood sugar control for diabetics.
Vegetarian Meal Plan

Vegetarian Meal Plan

Plant-forward eating that naturally aligns with DASH guidelines.
Calorie Deficit Meal Plan

Calorie Deficit Meal Plan

Combine DASH with a calorie deficit for weight loss and heart health.

Ready to lower your blood pressure?

Get your personalized DASH diet meal plan with low-sodium recipes and a heart-healthy grocery list.

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