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.1 Hypertension is high blood pressure.

For more information on the DASH diet, see Click here to view an Actionset.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

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

By Healthwise Staff
Primary Medical Reviewer E. Gregory Thompson, MD - Internal Medicine
Specialist Medical Reviewer Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator
Last Revised April 5, 2013

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