DASH Diet Recipes

What You'll Eat

No food group is off-limits—you’ll get your share of lean meat, poultry, and fish; whole grains; fruits and vegetables; dairy; legumes, nuts, and seeds; a little fat; and a few sweets. Foods rich in potassium, calcium, protein, and fiber, which are crucial to fending off or fighting high blood pressure, are emphasized. Foods packed with salt, which is known to hike blood pressure, and saturated fats, which raise the risk for heart disease, are all but squeezed out.

You’ve got lots of room to personalize your plan. You can eat when you want and pluck recipes from any cuisine to suit your taste buds.

Recipe Resources

There’s no shortage of free, official DASH recipes available to help you create your menus, but you can also comb a plethora of online recipe collections and low-sodium cookbooks. Take a look at these popular resources:

Last updated by Kurtis Hiatt | December 01, 2012

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