3-Day DASH Meal Plan for Hypertension

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Hypertension, nowadays, is no longer a stranger to anyone of us. More than 3 million Americans are diagnosed with hypertension every year and the bad news is that the condition is still on the rise.


It may sound familiar that high blood pressure is closely tied with the way we live; indeed, it can be controlled by changing our lifestyles. One of the recommendations to make lifestyle changes is to go on a DASH diet. Then, what is DASH diet?




What is DASH Diet?


DASH diet, or Dietary Approaches to Stop Hypertension is a flexible and balanced eating plan that could lower blood pressure and LDL-cholesterol levels, resulting in reduced CVD risk.


With no special foods required, the diet can provide daily and weekly nutritional goals. As per research studies it takes about 14 days to lower the blood pressure for those who are on the DASH diet.




A DASH meal plan should focus on fresh vegetables, fruits, whole grains and lean meat. Fat-free or low-fat dairy products, nuts and vegetables oils are also indispensable.


However, remember to cut sodium and saturated fat in your diet, which is one of the main reasons why this diet is beneficial to people who suffer from high blood pressure.


FYI, sweets, sugar-sweetened beverages, and red meats should also be limited.


DASH diet standard


According to National Heart, Lung, and Blood Institute, the suggested daily and weekly DASH diet servings for a 2000-calorie plan are as follows:


Grains: 6-8 daily servings, 1 serving size like 1 slice bread or 1 oz dry cereal;


Meats, poultry, and fish: 6 or less daily servings, 1 serving size like 1 oz cooked meats or 1 egg;


Vegetables: 4-5 daily servings, 1 serving size like 1 cup raw leafy vegetable;


Fruit: 4-5 daily servings, 1 serving size like 1 medium fruit or 0.5 cup fruit juice;


Low-fat or fat-free dairy products: 2-3 daily servings, 1 serving size like 1 cup milk or 1.5 oz cheese;


Sodium: less than 2300 mg/day (1500mg/d would be better);


Nuts, seeds, dry beans, and peas: 4-5 weekly servings, 1 serving size like 2 Tbsp seeds or 0.5 cup nuts;


Sweets: 5 or less weekly servings, 1 serving size like 1 Tbsp sugar or 1 cup lemonade



* If you are a middle-aged man about 5.5-6 feet tall, 180-190 pounds who does little exercise, you need about 1984 to 2170 calories a day.

* If you are a middle-aged woman about 5.3-5.5 feet tall, 160-170 pounds who exercises 1-3 times a week, your daily calorie need is about 1877 to 1983.


Sample Meal Plan


Here is a 3-day DASH diet meal plan and its nutrition details for your reference. Check it out and have a try!

*The % daily values (DV) are based on a 2000-calorie diet.


* Food sources in this meal plan can be changed under the guideline if you are allergic to them.


Leave a comment down below and tell me your ideas about the diet and any other meal plans that you need concerning chronic diseases.

8 Answers

These messages are for mutual support and information sharing only. Always consult your doctor before trying anything you read here.
Is it ok to eat so much proteins?
Thanks for the question. A fairly good one.
The recommended daily allowance (RDA) of protein is 0.8g per kilogram of body weight. If you weigh about 140 pound, then your protein need is about 51g every day.
As for the upper limit, it's probably best to avoid more than 2g/kg. That would be 125g for a 140 pound person.
check out those recipes
Wanna stop hypertension!
those recipes look good
good~ Maybe I should start a dash plan now
looks practical
Hello can anybody see me
Thank you for the menus

It’s seem too much food for me

I am a senior citizen I weigh 102 Pds  and 5ft 1

What should I be eating and how much to lower my Blood pressure