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Hypertension/High Blood Pressure Health Center

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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.1Hypertension is high blood pressure.

For more information on the DASH diet, see actionset.gif High Blood Pressure: Using the DASH Diet.

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Under the Affordable Care Act, many health insurance plans will cover preventive care services, including blood pressure and cholesterol screenings, at no cost to you. Learn more. 

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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

WebMD Medical Reference from Healthwise

Last Updated: March 12, 2014
This information is not intended to replace the advice of a doctor. Healthwise disclaims any liability for the decisions you make based on this information.
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