DASH Diet Menus

Delicious, low-sodium menus for a healthy heart

DASH Diet Menus from 2YourHealth

2YourHealth.com is a great resource for DASH diet menus.

  • Simple

    Take the guesswork out of DASH diet menu planning

  • Convenient

    Weekly DASH menus delivered right to your inbox

Plate with healthy DASH diet-friendly chicken salad
  • Effective

    Low-sodium DASH meals designed by a Registered Dietician

  • Affordable

    Only $9.99 a month

What is the DASH Diet?

"DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is a lifelong approach to healthy eating that's designed to help treat or prevent high blood pressure (hypertension). The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium." - The Mayo Clinic

Healthy salad typical of a DASH diet menu

What does a DASH diet meal look like?

The DASH diet is "a flexible and balanced eating plan that is based on research studies sponsored by the National Heart, Lung, and Blood Institute (NHLBI). These studies showed that DASH lowers high blood pressure and improves levels of blood lipids (fats in the bloodstream), which reduces the risk of developing cardiovascular disease."

From the NIH (National Institutes of Health) website, we learn the following:

The DASH eating plan:

  • Emphasizes vegetables, fruits, and fat-free or low-fat dairy products
  • Includes whole grains, fish, poultry, beans, seeds, nuts, and vegetable oils
  • Limits sodium, sweets, sugary beverages, and red meats

In terms of nutrition content, DASH is:

  • Low in saturated and trans fats
  • Rich in potassium, calcium, magnesium, fiber, and protein

Get more information and download the DASH diet infographic here.

1,500 calorie DASH diet infographic