DASH Diet

Designed to lower blood pressure

What Is It?

DASH emphasises foods rich in potassium, magnesium, and calcium — all of which help counter sodium's effects on blood pressure. It's not low-carb and not restrictive, but it does cap sodium at 2,300mg/day (standard) or 1,500mg/day (lower BP).

Key Foods

  • Vegetables — leafy greens, sweet potatoes, broccoli, tomatoes, carrots
  • Fruits — bananas (potassium), oranges, berries, apples, pears
  • Whole grains — oatmeal, brown rice, whole-wheat bread, quinoa
  • Lean protein — skinless chicken, fish, turkey, legumes, eggs
  • Low-fat dairy — low-fat milk, yogurt, cheese (calcium source)
  • Nuts and seeds — almonds, walnuts, chia, flaxseed
  • Healthy fats — olive oil, avocado (in moderation)

What To Limit

  • Sodium — canned soups, deli meats, frozen meals, soy sauce
  • Saturated fat — butter, full-fat cheese, fatty cuts of meat
  • Sugary snacks and sweetened beverages
  • Processed snack foods — chips, crackers, cookies

Quick Summary

Dietary Approaches to Stop Hypertension. A structured, low-sodium eating plan built on fruits, vegetables, whole grains, lean protein, and limited saturated fat. Backed by the NHLBI as the top dietary approach for hypertension.

7-Day Plan

Your Week At A Glance

Swap any item using the alternatives listed. No single food is required — this is a starting point, not a rulebook.

Day 1
Breakfast Oatmeal with sliced banana, a handful of almonds, and a splash of low-fat milk Swap: Swap salmon for tilapia; swap quinoa for brown rice
Lunch Turkey and avocado wrap on whole-wheat tortilla with lettuce and tomato Swap: Swap salmon for tilapia; swap quinoa for brown rice
Dinner Baked salmon with steamed broccoli and a side of quinoa with a squeeze of lemon Swap: Swap salmon for tilapia; swap quinoa for brown rice
Day 2
Breakfast Low-fat Greek yogurt with mixed berries and a sprinkle of chia seeds Swap: Swap chicken for turkey; swap Brussels sprouts for green beans
Lunch Black bean and sweet potato salad with avocado, cilantro, and lime Swap: Swap chicken for turkey; swap Brussels sprouts for green beans
Dinner Grilled chicken breast with roasted Brussels sprouts and a green side salad Swap: Swap chicken for turkey; swap Brussels sprouts for green beans
Day 3
Breakfast Whole-grain toast with mashed avocado and a poached egg Swap: Swap cod for haddock; swap asparagus for green beans
Lunch Lentil soup with a side of mixed greens and a tomato-cucumber vinaigrette Swap: Swap cod for haddock; swap asparagus for green beans
Dinner Baked cod with a side of steamed asparagus and a baked sweet potato Swap: Swap cod for haddock; swap asparagus for green beans
Day 4
Breakfast Smoothie — low-fat milk, banana, spinach, and a tablespoon of almond butter Swap: Swap turkey for lean ground chicken; swap bell peppers for zucchini boats
Lunch Mediterranean chickpea salad with cucumber, tomato, and red onion in lemon-olive oil Swap: Swap turkey for lean ground chicken; swap bell peppers for zucchini boats
Dinner Stuffed bell peppers with ground turkey, diced tomatoes, and a side of steamed carrots Swap: Swap turkey for lean ground chicken; swap bell peppers for zucchini boats
Day 5
Breakfast Whole-wheat pancakes with sliced strawberries and a drizzle of honey Swap: Swap shrimp for chicken; swap spinach for kale
Lunch Tuna salad (with low-fat mayo) on whole-wheat toast with a side of carrot sticks Swap: Swap shrimp for chicken; swap spinach for kale
Dinner Grilled shrimp with a side of steamed spinach and a small baked potato with yogurt instead of butter Swap: Swap shrimp for chicken; swap spinach for kale
Day 6
Breakfast Low-fat milk with rolled oats, a sprinkle of flaxseed, and sliced peaches Swap: Swap turkey for chicken; swap carrots for butternut squash
Lunch Caprese salad (low-fat mozzarella, tomato, basil) with a whole-wheat roll Swap: Swap turkey for chicken; swap carrots for butternut squash
Dinner Baked turkey with roasted carrots and a side of green salad with a citrus vinaigrette Swap: Swap turkey for chicken; swap carrots for butternut squash
Day 7
Breakfast Scrambled eggs with sautéed spinach and a side of whole-grain toast Swap: Swap haddock for salmon; swap quinoa for barley
Lunch Miso soup with a side of brown rice and a mixed vegetable salad Swap: Swap haddock for salmon; swap quinoa for barley
Dinner Baked haddock with a lemon-herb topping, steamed broccoli, and a side of quinoa pilaf Swap: Swap haddock for salmon; swap quinoa for barley
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