DASH Diet Basics to Lower Blood Pressure

Nina
Ghamrawi
Aug 10, 2021
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DASH (Dietary Approaches to Stop Hypertension) is a flexible and balanced eating plan that helps create a heart-healthy eating style for life.

The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals.

This plan recommends:

Most Americans will typically consume 6,000-8,000 mg of sodium per day, and not enough other minerals to help their blood pressure. This diet aims to reduce the added sodium we consume from processed foods, and sets a goal of around 2,000mg sodium per day.

Based on these recommendations, the following table shows examples of daily and weekly servings that meet DASH eating plan targets for a 2,000-calorie-a-day diet. Talk with your Dietitian about how many calories you actually need, and they can help you tailor this list.

When following the DASH eating plan, it is important to choose foods that are:

What Does This Look Like?

Try out this 1800-Calorie menu for a day:

Breakfast

Morning Snack:

Lunch

Dinner

Numerous studies have shown that the DASH diet reduces the risk of many diseases, including some kinds of cancer, stroke, heart disease, heart failure, kidney stones, and diabetes. It has been proven to be an effective way to lose weight and become healthier at the same time. It is full of fabulous, delicious, real foods. Read more posts for ideas!