The Dash Diet menu

Important Tip : Dash Diet Menu plan works very well when combined with a dose of exercise !

The Dash Diet is simply a dietory approach to stop hypertension.

Dash diet menu plan is included.

It is a way of eating that is recommended by physicians for anyone who has high blood pressure or is at risk at getting high blood pressure. This diet is an eating plan that has been proven in numerous studies to lower blood pressure in is a little as 14 days. This isn't a diet that is only low in sodium but also rich in fresh fruits and vegetables as well as low fat or non fat dairy. It is also rich in essential fats that are required for the body. The best part is that anyone can follow this diet plan, and it is ideal for the whole family.

4-6 Dash Servings A Day

Before planning meals it is important to understand that in the beginning you might find it difficult to implement this. Not because there are special foods which might be hard to consume or find... but because on before or uptil now you might eat 2 to 3 servings of fruits and veggies a day - or even less. This diet requires 4 to 6 servings each per day. This is why creating a Dash Diet meal plan is essential to your success with it.

Here are a few meal plan recommendations that are designed to give you an idea of how to structure your meal for the day. It is important to note that vegetarians can also use this meal plan depending on how strict of vegetarian you are.

The sample plan below is just that, a sample. Fresh fruits can be substituted for dried fruits, and fruit juices are also considered a serving of fruit. Vegetables can be raw or cooked, when cooking you want to avoid adding any extra fat to them (such as butter) or salt. Vegetable juices that are low in sodium can also be used as a serving of vegetables. Your grains should come from whole grain sources and can include pastas, rice, and cereals.

While the diet plan only requires 0 to 2 servings of protein per day, vegetarians will need to make sure they are using beans, tofu and seitan in place of traditional meat sources. The dairy component of the diet could be an issue for strict vegans.


For breakfast you can have 1 whole wheat bagel, with 2 tbsp peanut butter, 1 medium banana and 1 cup fat free milk. Or 1 whole wheat bagel, 2 tbsp peanut butter, 1 medium orange, 1 cup fat free milk and coffee.


For lunch have tofu sandwich/tofu burger, ½ cup baby carrots, 1 medium apple and 1 cup fat free milk. Or spinach salad (which is made from spinach, pear, mandarin oranges, unsalted peanuts and dressing) 12 reduced sodium wheat crackers and 1 cup fat free milk.


For dinner have baked tofu, 1 cp brown rice pilaf, ½ cup green beans, 1 cup salad and 1 cup fresh seasonal fruit. Or herb crusted baked cod, 1/3 cup brown rice pilaf, ½ cup fresh green beans steamed, 1 sourdough roll, 1 cup fresh berries and iced herbal tea.

With the Dash Diet you are also allowed snacks, up to three per day. Recommendations for snacks include 1 cup fat free yogurt, 1 cup fresh seasonal fruit or ½ cup sliced cucumbers or 4 vanilla wafers.

As you can see, careful meal planning where you think about the foods you are eating will help you meet the daily requirements for the Dash Diet. Plus you will be paying attention to serving sizes, so while it may seem as though you are eating more food in a day you might actually find that you are eating less.

You could always make your own dash diet meal plans to suit your taste and do follow a dash diet menu for a healthy life of normal blood pressure !

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