DASH Diet Meal Plan
Lower Blood Pressure

DASH (Dietary Approaches to Stop Hypertension) is a heart-healthy eating plan designed to lower blood pressure. It emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting sodium, red meat, and added sugars.

Standard DASH allows up to 2,300mg sodium daily. Lower-sodium DASH limits to 1,500mg. For reference, one teaspoon of salt has about 2,300mg. Focus on fresh foods, herbs, and spices instead of salt for flavor.

Yes, DASH supports weight loss when combined with calorie control. The diet is naturally high in fiber and protein, which increases satiety. Studies show DASH dieters lose more weight than those on typical Western diets.

Encouraged: fruits, vegetables, whole grains, lean meats, fish, poultry, nuts, beans, low-fat dairy. Limited: red meat, sweets, sugary drinks. Avoid: high-sodium foods, processed meats, canned soups, fast food.

Start by adding one serving of vegetables at lunch and dinner. Switch to whole grains. Use herbs instead of salt. Snack on fruits and nuts instead of chips. Gradually reduce sodium over 2 weeks — your taste buds will adjust.