DASH stands for "Dietary Approaches to Stop Hypertension." It's a way of eating to help lower blood pressure. You don't need special foods to follow the DASH diet. It's about eating the right kinds of foods in the right amounts. Talk to your specialist to learn more about if this is right for you! If you need help with your food shopping there are apps like Paprika Recipe Manager for organizing recipes, creating meal plans, and generating shopping lists.

‍

Why try DASH?

DASH can help you:

• Lower blood pressure and cholesterol
• Reduce the risk of heart disease, stroke, and diabetes
• Maintain a healthy weight

‍

‍

Looking to experiment with your food? Get inspired by trying DASH for the week with these delicious dishes

Monday

• Breakfast: Whole grain oatmeal topped with fresh berries (1 serving grain, 1 serving fruit, 1 serving dairy - low-fat milk)
• Lunch: Quinoa salad with mixed vegetables and grilled chicken (2 servings vegetables, 2 servings grains, 1 serving lean meat)
• Snack: Apple slices with a small amount of peanut butter (1 serving fruit, 1 serving fats and oils)
• Dinner: Brown rice stir-fry with lean beef and mixed vegetables (2 servings vegetables, 2 servings grains, 1 serving lean meat, 1 serving fats and oils)
• Snack: Low-fat yogurt with a handful of nuts (1 serving dairy, 1 serving fats and oils)

‍

Tuesday

• Breakfast: Smoothie with banana, spinach, and low-fat milk (1 serving fruit, 1 serving vegetable, 1 serving dairy)
• Lunch: Mixed greens salad with tomatoes, cucumbers, chickpeas, and olive oil dressing (2 servings vegetables, 1 serving fats and oils)
• Snack: Carrot sticks with hummus (1 serving vegetable)
• Dinner: Baked salmon with quinoa and steamed broccoli (2 servings vegetables, 1 serving grain, 2 servings lean meat)
• Snack: Cottage cheese with sliced peaches (1 serving dairy, 1 serving fruit)

‍

Wednesday

• Breakfast: Whole grain toast with avocado spread (1 serving grain, 1 serving fats and oils)
• Lunch: Lentil soup with a side of whole grain bread (2 servings vegetables, 1 serving grain)
• Snack: Greek yogurt with a handful of berries (1 serving dairy, 1 serving fruit)
• Dinner: Grilled chicken breast with brown rice and a mixed vegetable stir-fry (2 servings vegetables, 2 servings grains, 2 servings lean meat)
• Snack: Orange slices (1 serving fruit)

‍

Thursday

• Breakfast: Low-fat yogurt with granola and fresh fruit (1 serving dairy, 1 serving grain, 1 serving fruit)
• Lunch: Spinach and chicken wrap in a whole wheat tortilla (2 servings vegetables, 1 serving grain, 1 serving lean meat)
• Snack: Celery sticks with a small amount of almond butter (1 serving vegetable, 1 serving fats and oils)
• Dinner: Whole wheat pasta with marinara sauce and a side of steamed vegetables (2 servings grains, 2 servings vegetables, 1 serving lean meat)
• Snack: Apple slices (1 serving fruit)

‍

Friday

• Breakfast: Whole grain cereal with low-fat milk and a banana (1 serving grain, 1 serving dairy, 1 serving fruit)
• Lunch: Grilled turkey sandwich on whole grain bread with a side of mixed greens (1 serving grain, 1 serving lean meat, 1 serving vegetable)
• Snack: Baked apple with a sprinkle of cinnamon (1 serving fruit)
• Dinner: Stir-fried tofu with mixed vegetables and brown rice (2 servings vegetables, 2 servings grains, 2 servings lean meat)
• Snack: Low-fat cheese and whole grain crackers (1 serving dairy, 1 serving grain)
  
  
  

Foods to avoid

• High Salt breads and grains: Salted breads, quick breads, and commercially prepared rice or pasta mixes.
• Vegetables with sauce: Store-bought prepared potatoes, or vegetables frozen with sauce.
• Dairy: Malted milk, ice cream.
• Meats: Smoked, cured, or high-fat meats like bacon and sausage.
• Solid fats and oils: Solid fats like butter and lard.
• Condiments and snacks: Salted snacks, fried foods, soda, and other sweetened drinks.
• Sweets: High-fat baked goods like muffins and candy bars.
• Alcohol: If you drink, limit to 1 drink a day for women and 2 for men.
  ‍

Extra tips

• Get regular exercise, like walking.
• Bake or broil foods instead of frying.
• Write down what you eat to track your diet.
• Make a shopping list before going to the store, and avoid shopping when you're hungry.

By following these simple steps, you can keep your heart healthy and feel better overall! Watch some videos shared by nutritionists to learn about some healthy recipes you can start cooking!

‍

‍