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DASH Diet: Meal Ideas

By Stephanie Booth
WebMD Feature

The DASH (Dietary Approach to Stop Hypertension) diet helps you control your blood pressure. It's simpler, and tastier, than you may think.

The key to eating well isn’t banning “bad” foods, but embracing the good-for-you options, says Melissa Rifkin, RD, a bariatric dietitian at Montefiore Medical Center in New York.

“People hear the word ‘diet’ and want to run the other way, but DASH is great for anyone who wants to lower blood pressure and reduce their risk of heart disease.”

To get you started, here are a day’s worth of tasty DASH-friendly recipes shared by nutrition and fitness expert Janet Bond Brill, PhD, RD, in her book, Blood Pressure Down.

Breakfast: Chocolate Smoothie With Avocado and Banana


2 cups vanilla soy milk

1/2 avocado, pitted and peeled

1 medium banana, peeled

1/4 cup unsweetened cocoa powder

2 individual packets Splenda


Place all ingredients in a blender and process until smooth. Serve immediately.

Serves 2.

Nutrition per 12-ounce serving:

Calories: 252

Sodium: 102 milligrams

Potassium: 822 milligrams

Magnesium: 122 milligrams

Calcium: 390 milligrams

Fat: 12 grams

Saturated Fat: 2 grams

Cholesterol: 0 milligrams

Carbohydrate: 33 grams

Dietary Fiber: 8 grams

Sugars: 8 grams

Protein: 11 grams

Snack: Soy Nut and Apricot Trail Mix


1 cup roasted soy nuts

1 cup roasted, shelled pistachios

1 cup pumpkin seeds

1 cup dried apricots, chopped

1 cup raisins


Mix all ingredients in a bowl. Scoop into 1/4-cup portions, and place each portion in a zip-top snack bag.

Yields 5 cups.

Nutrition per 1/4-cup serving:

Calories: 198

Sodium: 4 milligrams

Potassium: 487 milligrams

Magnesium: 106 milligrams

Calcium: 40 milligrams

Fat: 11 grams

Saturated Fat: 2 grams

Cholesterol: 0 milligrams

Carbohydrate: 18 grams

Dietary Fiber: 3 grams

Sugars: 8 grams

Protein: 11 grams

Lunch: Tuna Salad and Spinach Sandwiches


One 6.4-ounce pouch light tuna packed in water

1/2 medium cucumber, peeled, seeded, and diced

1/2 small red onion, peeled and diced (about 1/4 cup)

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