The DASH Diet stands for Dietary Approaches to Stop Hypertension. This diet is recommended for people who want to treat or prevent high blood pressure. As we know, nutrition is not only an important building block for good health—it is a foundational base that affects the entire body system.

The focus of this diet is on fruits, vegetables, whole grains, and lean meats. Let’s dive into how you can start crafting your very own DASH diet meal plan.

Why the DASH Diet Meal Plan was Formulated

The DASH diet promotes plant-based eating after much research confirmed that vegans and vegetarians were significantly at lower risk for developing high blood pressure.

High blood pressure, a major symptom of hypertension, occurs when the pressure in the blood vessels is higher than what it should be. For some, hypertension can be a serious health condition that’s linked to higher chances of dangerous health issues such as heart disease, kidney failure, and stroke.

Luckily, one of the ways to mitigate these risks is through the DASH diet.

Crafting a Personal DASH Diet Meal Plan

To begin crafting your own DASH diet meal plan, let’s explore the do’s and don’t of the diet.

Do’s in DASH

• Cook with vegetable oils
• Swap refined grains for whole grains
• Eat more vegetables and fruits
• Choose lean protein sources like fish, poultry, and beans
• Reduce foods high in added sugars (i.e., soda, candy, other sweets)
• Reduce your intake of saturated fats like fatty meats, full-fat dairy, and oils like coconut and palm oil

The DASH Diet doesn’t specify what to eat but rather gives guidelines for specific servings of different food groups. Some serving suggestions include the following:

• Whole grains: 6-8 servings per day
• Vegetables: 4-5 servings per day
• Fruits: 4-5 servings per day
• Dairy: Products should be low in fat, like skim milk, yogurt, and low-fat cheese
• Meat: Lean chicken and fish should be served less than 6 times per day. Red meat should only be eaten on occasion (no more than once, maximum twice per week)
• Nuts, seeds, and legumes: 4-5 servings times per week
• Fats and oils: 2 to 3 servings per day. Vegetable oils are recommended above all other oils
• Candy and added sugars: Less than five servings per week

Don’ts in DASH

• Don’t eat more than 3/4s teaspoon of salt per day
• Don’t drink sugar-sweetened beverages
• Don’t eat fried food due to the high amount of saturated fats
• Don’t eat packaged snacks
• Don’t drink a lot, keep the booze to a minimum

A major key factor of the DASH Diet is the reduction of salt intake. No more than ¾ teaspoon of salt daily is recommended.

DASH Diet Recipes

Slow Cooker Chicken & Chickpea Soup

Look no further for your next favorite healthy dinner idea. This tasty, hearty soup is a set-it-and-forget-it slow-cooker soup that will cook itself as the day passes without you needing to stir or check. This recipe recommends chicken thighs, but since that goes against DASH diet guidelines, opt for something less fatty like chicken breast.

Creamy Lemon Pasta with Shrimp

With this recipe, instead of using regular cream, yogurt is substituted to make this delicious pasta. Whole-wheat pasta is substituted for regular pasta, thus creating a protein-rich, healthy comfort food. This recipe will only take you 20 minutes to complete and is a favorite for its versatility and simplicity.

Z.E.N. Foods Can Help You Thrive!

Zero Effort Nutrition is what our company name, Z.E.N., stands for. Our expert nutritionists and chefs work together to curate meal plans that meet our client’s unique health goals. We bring fresh, vibrant, tasty farm-to-table foods right to your doorstep. Meaning, your meals will be fully prepared—all you’ll need to do is heat and eat. That way, you can continue your productive life without ever compromising your health.

Check out our sample menu to see if your tastebuds like what they see! And don’t forget to check out our blog for more inspiration in your day-to-day life. 

Above all, we are here to help you thrive. So, what are you waiting for? Get started today to start seeing a healthier, more nourished self!