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DASH Diet Sample Menu

Topic Overview

DASH is an eating plan that can help lower your blood pressure. DASH stands for Dietary Approaches to Stop Hypertension.footnote 1 Hypertension is high blood pressure.

For more information on the DASH diet, see High Blood Pressure: Using the DASH Diet.

Here is a sample menu for the DASH diet. It is based on a 2,000-calorie diet with 1,500 mg of sodium. This is a menu for one day.

Breakfast

  • 3/4 cup bran flakes cereal
  • 8 ounces fat-free milk
  • 1 medium banana
  • 1 slice whole wheat toast
  • 1 teaspoon jelly
  • 4 ounces orange juice

Lunch

  • 3 oz skinless chicken breast
  • 1 pita bread
  • 1 tablespoon low-fat mayonnaise
  • Raw vegetables: 3 or 4 carrot sticks, celery sticks, radishes, 2 loose lettuce leaves
  • 1 peach

Snacks

  • 1/4 cup dried apricots
  • 1/3 cup mixed, unsalted nuts
  • 1 cup fat-free milk

Dinner

  • 3 ounces grilled salmon
  • 1/2 cup brown rice
  • 1 cup steamed broccoli
  • Spinach salad with 1 cup raw spinach, 2 cherry tomatoes, 2 cucumber slices
  • 1 tablespoon low-sodium, homemade vinaigrette salad dressing
  • 1 cup grape juice

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References

Citations

  1. National Heart, Lung, and Blood Institute (2006). Your Guide to Lowering Your Blood Pressure With DASH (NIH Publication No. 06-4082). Available online: http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf.

Credits

Current as of: December 16, 2019

Author: Healthwise Staff
Medical Review: E. Gregory Thompson, MD - Internal Medicine
Martin J. Gabica, MD - Family Medicine
Adam Husney, MD - Family Medicine
Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
Colleen O'Connor, PhD, RD - Registered Dietitian

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