DASH Diet Plan
Dietary Approaches to Stop Hypertension. A heart-healthy plan that lowers blood pressure through smart food choices.
About this plan
The DASH diet was developed specifically to combat high blood pressure and is backed by decades of clinical research. It emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting sodium, saturated fat, and added sugars. Our DASH meal plan keeps sodium under 2,300mg per day while delivering balanced, flavorful meals that support cardiovascular health.
Macronutrient distribution
Key benefits
- Clinically proven to lower blood pressure
- Reduces risk of heart disease and stroke
- Supports healthy cholesterol levels
- Rich in potassium, calcium, and magnesium
- Flexible and sustainable approach
- May reduce risk of type 2 diabetes
A typical day on this plan
Oatmeal with Banana, Walnuts & Cinnamon
Grilled Turkey Wrap with Spinach & Tomato
Baked Cod with Brown Rice & Steamed Broccoli
Unsalted Mixed Nuts & Fresh Orange
Recipes for this plan
Real recipes from our library that fit this diet plan.
Frequently asked questions
Everything you need to know about the dash diet plan.
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