The DASH diet is an eating plan that can help lower your blood pressure. DASH stands for Dietary Approaches to Stop Hypertension. It includes fruits, vegetables, whole grains, and low-fat or nonfat dairy. It also includes fish, poultry, beans, nuts, and seeds.
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.
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
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
1/4 cup dried apricots
1/3 cup mixed, unsalted nuts
1 cup fat-free milk
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
Author: Healthwise Staff Clinical Review Board: All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.
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