Dash diet menu | dash diet recipes

Plan your meals with these Dash diet menu. These Dash diet recipes will help you to prevent high blood pressure. Dash diet is one of the healthy ways to lower your blooded pressure.Dash diet menu | dash diet recipes

To prevent high blood pressure, the Dash diet was designed. Dash diet is low in fat also. The Dash (Dietary Approaches to Stop Hypertension) diet is a meal plan in which 2,000-calorie-a-day is taken.

According to healthcare practitioner you have to take the Dash diet. The recipes of Dash diet are as follows.

The dash diet contains

  • Vegetables 4-5 Servings Daily
  • Grains and grain products 7-8 Servings Daily
  • Low-fat or fat-free dairy 2-3 Servings daily
  • Fats and oils 2-3 Servings Daily
  • Fruits 4-5 Servings Daily
  • Sweets 5 per week
  • Meat, poultry and fish 2 Servings Daily
  • Nuts, seeds and beans 4-5 Servings per Week

Dash diet menu:

Plenty of vegetables, fruits and low-fat dairy products, as well as nuts, poultry, fish and whole grains are included in dash diet menu. Limited portions of red meats, sweets and sugary beverages are offered by Dash diet menu.

Dash diet menu for day 1

Breakfast

  • 2 tablespoons peanut butter
  • 1 whole-wheat bagel
  • 1 cup fat-free milk
  • Coffee (decaffeinated or regular)
  • 1 medium orange

Lunch

  • 12 reduced-sodium wheat crackers
  • 1 cup fat-free milk
  • Spinach salad made with:
  • 1 sliced pear
  • 4 cups of fresh spinach leaves
  • 1/4 cup unsalted peanuts
  • 2 tablespoons reduced-fat red wine vinaigrette
  • 1/2 cup canned mandarin orange sections

Dinner

  • 1/2 cup fresh green beans, steamed
  • 1/3 cup brown rice pilaf
  • 1 teaspoon trans fat-free margarine
  • 1 cup fresh berries with chopped mint
  • Herbal iced tea
  • 1 sourdough roll (1*)
  • Herb crushed baked cod (one 3 ounce serving)

Snack (anytime)

  • 4 vanilla wafers
  • 1 cup light yogurt

Dash diet recipes:

The DASH diet provides you a longer and healthier life by reducing blood pressure.

Dash diet recipes are:

  • Appetizer recipes
  • Beverage recipes
  • Bread recipes
  • Dessert recipes
  • Main dish recipes
  • Salad recipes
  • Sandwich recipes
  • Sauce and dressing recipes
  • Side dish recipes
  • Soup recipes

For more information about above dash diet recipes, see here.

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Comments Ahead

4 Responses to “Dash diet menu | dash diet recipes”

  1. By Santosh at 14th September, 2009

    Thanks for the plan.

  2. By Acid Alkaline Diet at 16th September, 2009

    The DASH eating plan has been proven to lower blood pressure in just 14 days. Best response came in people whose blood pressure was only moderately high, including those with prehypertension. For people with more severe hypertension, who may not be able to eliminate medication, the DASH diet can help improve response to medication, and help lower blood pressure. The DASH diet can help lower cholesterol, and with weight loss and exercise can reduce insulin resistance.

  3. By omayra webb at 20th October, 2009

    recipe for high bloodpressure

  4. By omayra webb at 20th October, 2009

    to cook at home