DASH
DASH (Dietary Approaches to Stop Hypertension) is a proven, practical pattern for supporting healthy blood pressure. It centers vegetables, fruit, legumes…
About DASH
DASH (Dietary Approaches to Stop Hypertension) is a proven, practical pattern for supporting healthy blood pressure. It centers vegetables, fruit, legumes, whole grains, nuts, and low‑fat dairy; includes lean proteins like fish and poultry; and limits sodium, added sugars, and heavily processed foods. Many people can adopt DASH with simple grocery and cooking habits—no complicated counting required.
Core elements of DASH
- Plants first: load plates with vegetables, fruit, beans/lentils, and whole grains.
- Lean proteins: fish, poultry, beans; red meat and processed meats are occasional.
- Low‑fat dairy: milk, yogurt, or fortified alternatives per preference.
- Sodium: commonly 1,500–2,300 mg/day; personalize with your clinician.
- Healthy fats: favor olive oil, nuts, seeds; keep saturated fats modest.
How to make DASH effortless
- Shop the perimeter: produce, low‑sodium staples, lean proteins, and plain dairy.
- Batch prep: cook a pot of beans and a grain each week; roast a tray of mixed vegetables.
- Season smart: use herbs, spices, citrus, garlic/onion, and a splash of vinegar to boost flavor without relying on salt.
- Choose plain over premixed: build flavor yourself and add salt sparingly.
Sample day (adapt to your needs)
- Breakfast: steel‑cut oats with berries, walnuts, and cinnamon; low‑fat yogurt.
- Lunch: chickpea + veggie bowl with quinoa, olive oil + lemon, and herbs.
- Dinner: baked salmon, sheet‑pan vegetables, and farro with parsley‑lemon dressing.
- Snack: fruit + nuts or veggie sticks with hummus.
Where DASH overlaps
DASH blends naturally with Low‑Sodium planning and shares many ideas with the Mediterranean pattern. If you’re managing blood sugar, combine DASH with Diabetic‑Friendly strategies: fiber and lean protein at each meal, intact whole grains, and mindful portions.
7-Day Meal Plan
Free Shopping List (PDF)
Get a printable shopping list for a full week of dash meals.
Related Collections
FAQs
- What are DASH key targets?
- Plenty of vegetables, fruits, beans, whole grains, nuts, low‑fat dairy, lean proteins, and modest sodium. Personalize specifics with your clinician.
- Can DASH be dairy‑free?
- Yes. Use fortified plant milks/yogurts and calcium‑rich foods (tofu set with calcium, leafy greens). Coordinate with your clinician/dietitian.
- Does DASH require low‑sodium?
- Lower sodium strengthens DASH benefits for many. Combine DASH with low‑sodium practices—cook more at home, read labels, and flavor with herbs/citrus.
- How do I keep meals satisfying?
- Use olive oil, nuts/seeds, herbs/spices, and a balance of protein + fiber. Build produce‑heavy plates with a tasty lean protein and whole grain.
Recipes tagged "DASH"
