DASH Diet Meal Plan
Lower Blood Pressure
The clinically proven diet to reduce hypertension. Low sodium, high potassium DASH diet meals with delicious recipes.
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.
DASH Diet Food List
DASH stands for Dietary Approaches to Stop Hypertension. This clinically proven eating plan focuses on foods rich in potassium, calcium, and magnesium while limiting sodium to less than 2,300 mg per day. Following these daily serving guidelines can lower blood pressure within weeks.
| Food Group | Daily Servings | Examples |
|---|---|---|
| Grains | 6–8 servings | Whole wheat bread, brown rice, oatmeal, whole grain pasta |
| Vegetables | 4–5 servings | Broccoli, carrots, tomatoes, sweet potatoes, leafy greens |
| Fruits | 4–5 servings | Bananas, oranges, berries, apples, melons |
| Low-fat Dairy | 2–3 servings | Skim milk, low-fat yogurt, part-skim mozzarella |
| Lean Meats & Fish | ≤6 oz | Chicken breast, turkey, salmon, cod, lean beef |
| Nuts, Seeds & Legumes | 4–5 per week | Almonds, walnuts, lentils, kidney beans, sunflower seeds |
| Fats & Oils | 2–3 servings | Olive oil, canola oil, soft margarine (trans-fat free) |
| Sodium Limit | <2,300 mg | Use herbs, spices, lemon juice, and vinegar instead of salt |
Who Is the DASH Diet For?
Clinically proven to lower blood pressure — recommended by cardiologists worldwide.
High Blood Pressure
DASH can lower systolic blood pressure by 8-14 mmHg — comparable to medication.
Heart Disease Prevention
Reduces LDL cholesterol and overall cardiovascular risk significantly.
Healthy Weight Loss
Nutrient-dense and filling — DASH supports gradual, sustainable weight loss.
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.
Cut Sodium
Stay under 2,300mg (or 1,500mg for greater effect) of sodium daily.
Load Up on Potassium
Bananas, sweet potatoes, and leafy greens counteract sodium.
Choose Lean Proteins
Poultry, fish, and legumes instead of red meat and processed meats.
Whole Grains & Produce
Fill most of your plate with vegetables, fruits, and whole grains.
Get a custom 7-day meal plan with grocery list, macro tracking, and 600+ recipes.
Free Tools for This Plan
Browse Recipes
DASH Diet FAQ
What is the DASH diet meal plan?
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.
How much sodium is allowed on DASH diet?
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.
Can you lose weight on the DASH diet?
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.
What foods are allowed on DASH diet?
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.
How to start DASH diet for beginners?
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.
Related Meal Plans
Heart-healthy and blood pressure-friendly plans.
Mediterranean Meal Plan
Shares DASH's heart-healthy principles with Mediterranean flavors.
Low-Sodium Meal Plan
Take sodium restriction further for maximum blood pressure benefit.
Balanced Meal Plan
A flexible whole-food approach similar to DASH but less focused on sodium.
Diabetic Meal Plan
DASH principles with added blood sugar control for diabetics.
Vegetarian Meal Plan
Plant-forward eating that naturally aligns with DASH guidelines.
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.
Get My DASH PlanBuilt with AI Meal Planner — free personalized meal plans for any diet.