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 blood pressure. But, this diet is also great for those with diabetes.
DASH includes menus that 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 the 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.
Day #1
Breakfast
- 2 tbsp. of peanut butter (without salt)
- 1 store-bought whole-wheat bagel
- 1 cup fat-free milk
- one medium orange
- Decaffeinated coffee
Lunch
Spinach salad combined with:
- 1 sliced pear
- 4 cups of spinach leaves
- ½ cup of canned mandarin orange sections
- 1/3 cup slivered almonds
- 2 tbsp. of red wine vinaigrette
- 12 low-sodium wheat crackers
- 1 cup of fat-free milk
Dinner
- Herb-crusted baked cod (4 ounces raw, 3 ounces cooked)
- ½ cup of brown rice pilaf with vegetables
- ½ cup of steamed green beans
- 1 small sourdough roll
- 2 tsp. of olive oil
- 1 cup of fresh berries combined with chopped mint
- Herbal tea (iced)
Snack (at any time)
- 1 cup of low-calorie, fat-free yogurt
- 4 vanilla wafers
Day #1 (Nutritional Analysis)
| 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 |
Day #1 DASH Servings
| 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 |
Day #2
Breakfast
- 1 cup of fresh fruits including banana, melons, berries, and apples topped with 1/3 cup walnuts and 1 cup of low-calories, fat-free vanilla-flavored yogurt
- One bran muffin
- 1 tsp of trans-free margarine
- One cup of fat-free milk
- Herbal tea
Lunch
Curried chicken wrap combined with:
- 1 medium whole-wheat tortilla
- 2/3 cup cooked and chopped chicken
- ½ cup chopped apple
- 2 tbsp. of light mayonnaise
- ½ tsp curry powder
- ½ cup/ 8 baby carrots
- 1 cup fat-free milk
Dinner
- 1 cup cooked whole-wheat spaghetti with 1 cup marinara sauce (with no added salt)
- 2 cups mixed salad greens
- 1 tbsp. low-fat Caesar dressing
- One whole-wheat roll
- 1 tsp olive oil
- One nectarine
- Sparkling water
Snack (at any time)
Trial mix combined with:
- ¼ cup raisins
- 1 ounce/22 unsalted twist pretzels
- 2 tbsp. of sunflower seeds
Day #2 (Nutritional Analysis)
| 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 |
Day #2 DASH servings
| 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 |
Day #3
Breakfast
- One cup of cooked oatmeal topped with 1 tsp of cinnamon
- 1 slice whole-wheat toast
- 1 tsp of trans-free margarine
- One banana
- One cup of fat-free milk
Lunch
Tuna salad combined with:
- ½ cup drained, unsalted tuna
- 2 tbsp. of fat-free mayonnaise
- 15 grapes
- ¼ cup diced celery
- 8 melba toast crackers
- 1 cup fat-free milk
- Served on 2 cups of romaine lettuce
Dinner
Beef and vegetable kebab made with:
- One cup of peppers, mushrooms, onions, and cherry tomatoes
- 1 cup cooked wild rice
- One cup of pineapple chunks
- 1/3 cup pecans
Cran-raspberry spritzer combined with:
- 4-8 ounces sparkling water
- 4 ounces cran-raspberry juice
Snack (at any time)
- 1 cup light yogurt
- 1 medium peach
Day#3 (Nutritional Analysis)
| 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 |
Day #3 DASH servings
| 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