Dash Diet Recipes & More

dash diet

Here is one diet that dietitians gladly stand behind and enforce to patients wishing to lower their blood pressure.  Many people have high blood pressure (also known as hypertension), but not everyone knows how to keep their blood pressure under control.


Dash Diet for High Blood Pressure Tips:

  • Aim for a healthy weight (Body Mass Index between 18-25)
  • Be physically active as often as you can
  • Enjoy less salt in your foods
  • If you drink alcohol, consume in moderation
  • Measure your blood pressure regularly (If your doctor said so)


You can also try following the Dietary Approaches to Stop Hypertension (DASH) Diet, which may work as well as medications do when it comes to lowering blood pressure.


A DASH Diet Meal Plan involves the following:

  • Focus on having fresh fruits and vegetables
  • Enjoy low fat dairy foods like milk and yogurt (versus their full fat counterparts)
  • Emphasize whole grains and high fiber foods
  • Choose foods low in saturated fat, cholesterol, and total fat
  • Consume more fish, poultry, legumes, nuts and seeds and less red meat
  • Keep sweets, sugar, and alcohol to a minimum
  • Have foods rich in minerals like potassium, magnesium and calcium, as well as protein and fiber
  • Maintain a daily sodium or salt intake between 1500mg (2/3 tsp) to 2300mg (1 tsp)


Other Benefits of the DASH Diet Menu:

  • Lowers LDL (“Lousy” cholesterol that sticks to your arteries and causes blockages)
  • Reduces your risk for developing heart disease (due to decreased blood pressure and LDL levels)


Tips to Get You Started on Your DASH Diet Plan:

  • Read the Nutrition Facts Label to select foods with low or no sodium
  • Avoid buying processed foods, smoked, cured, and processed meats
  • For sauces and seasonings, use small amounts to flavor food
  • Rinse canned beans, vegetables, and fish and drain well to remove excess sodium
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For a sample Dash Diet Plan Recipes (including High Blood Pressure Recipes (Hypertension Recipes, also known as Low Sodium Diet Recipes) as well as a 1 week Dash Diet Plan, visit:



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