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We all know that our food is an important factor that can control many diseases. So, when it comes to high blood pressure, Dietary Approaches to Stop Hypertension (DASH) is an approach to healthy eating that can lower and control this condition.
According to DASH, foods low in sodium but rich in magnesium, potassium, and calcium can lower the blood pressure. But, this diet is also great for those with diabetes.
DASH includes menus which abound with fruits, vegetables, low-fat dairy products, fish, whole grains, nuts, and poultry. However, there are limited amounts of sweets, red meats, and sugary beverages.
If you are interested in the DASH diet, but you are not sure how to incorporate it into your daily menu, here are three menus that will help you. They should serve as a basis for healthy planning of your meals.
Some days, you may consume less or more servings than the recommended doses. This is OK if you keep close to the recommendations and do not overcome the average meals of several days.
The only exception includes sodium. Make sure you limit your daily intake of sodium as much as you can.
Spinach salad combined with:
| Calories: | 2,015 | Cholesterol: | 70 mg |
| Total fat: | 70 g | Sodium: | 1,607 mg |
| Saturated fat: | 10 g | Total carbohydrate: | 267 g |
| Trans fat: | 0 g | Dietary fiber: | 39 g |
| Monounsaturated fat: | 25 g | Sugars: | 109 g |
| Potassium: | 3,274 mg | Protein: | 90 g |
| Calcium: | 1,298 mg | Magnesium: | 394 mg |
| Grains and grain products: | 7 |
| Vegetables: | 5 |
| Fruits: | 4 |
| Dairy foods (low-fat or fat-free): | 3 |
| Poultry, meats, and fish: | 3 |
| Seeds, Nuts, and Dry Beans: | 2 |
| Oils and fats: | 3 |
| Sweets: | 1 |
Curried chicken wrap combined with:
Trial mix combined with:
| Calories: | 2,193 | Cholesterol: | 99 mg |
| Total fat: | 70 g | Sodium: | 1,854 mg |
| Saturated fat: | 11 g | Total carbohydrate: | 324 g |
| Trans fat: | 0 g | Dietary fiber: | 38 mg |
| Monounsaturated fat: | 16 g | Sugars: | 135 g |
| Potassium: | 4,219 mg | Protein: | 95 g |
| Calcium: | 1,370 mg | Magnesium: | 495 mg |
| Grains and grain products: | 7 |
| Vegetables: | 5 |
| Fruits: | 5 |
| Dairy foods (low-fat or fat-free): | 3 |
| Poultry, meats, and fish: | 3 |
| Seeds, Nuts, and Dry Beans: | 2 |
| Oils and fats: | 3 |
| Sweets: | 0 |
Tuna salad combined with:
Beef and vegetable kebab made with:
Cran-raspberry spritzer combined with:
| Calories: | 1,868 | Cholesterol: | 114 mg |
| Total fat: | 45 g | Sodium: | 1,332 mg |
| Saturated fat: | 0 g | Total carbohydrate: | 277 g |
| Trans fat: | 7 g | Dietary fiber: | 29 g |
| Monounsaturated fat: | 19 g | Sugars: | 125 g |
| Potassium: | 4,170 mg | Protein: | 103 g |
| Calcium: | 1,083 mg | Magnesium: | 423 mg |
| Grains and grain products: | 6 |
| Vegetables: | 5 |
| Fruits: | 5 |
| Dairy foods (low-fat or fat-free): | 3 |
| Poultry, meats, and fish: | 6 |
| Seeds, Nuts, and Dry Beans: | 1 |
| Oils and fats: | 3 |
| Sweets: | 0 |
Sources: Mayo Clinic; Mayo Clinic