Nutrition
DASH
Dietary Approaches to Stop Hypertension. Designed to lower blood pressure through reduced sodium and increased potassium, calcium, and magnesium from whole foods.
- Type
- Heart Health
- How hard to stick to
- Easy
- Protein / carbs / fat
- 18 / 55 / 27%
The short version
People usually choose it for high blood pressure, heart disease prevention and weight management.
Meals: 3 meals plus 2-3 snacks.
What you eat
- Fruits
- Vegetables
- Whole grains
- Lean meats
- Fish
- Poultry
- Nuts & seeds
- Low-fat dairy
- Beans & legumes
- Healthy oils
What you cut back on
- High-sodium foods
- Sugary drinks
- Sweets
- Red meat (limit)
- Full-fat dairy
- Tropical oils
- Alcohol (limit)
A day of eating
One day built from the DASH recipes in the For The Reps app. It comes to about 1,355 calories and 70 g of protein, so scale portions up or down to suit you.
| Meal | Dish | Calories | Protein |
|---|---|---|---|
| Breakfast | Japanese-Style Breakfast with Miso Salmon and Rice | 357 | 22 g |
| Lunch | Black Bean and Sweet Potato Bowl | 388 | 13 g |
| Dinner | Whole Wheat Pasta Primavera with White Beans | 418 | 18 g |
| Snack | Edamame with Sea Salt Alternative Seasoning | 192 | 17 g |
Macros
Roughly 18% of calories from protein, 55% from carbs and 27% from fat.
On 2,000 calories a day that is about 90 g of protein, 275 g of carbs and 60 g of fat.
Before you start
May feel bland initially due to reduced sodium. Well-supported by research. Often recommended by doctors.
If you have a medical condition, are pregnant, or take regular medication, check with your doctor or a registered dietitian before changing how you eat.
