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DASH diet menu

Twice in my life have I successfully used DASH diet menu to lower my blood pressure. When the stress of everyday life becomes intolerable, when I lose my sleep and gain weight, my blood pressure starts to creep up to the high border of prehypertension range.

First thing my doctor have ( correctly) advised was to completely cut off Sodium from my diet. No processed foods with hidden Sodium, no salt in my soup… Nothing.

I don’t know about you, but I like salt on my food. Not an excessive amount, but a bit of natural sea salt to make the dish taste better. And if you are engaged in your own fight with hypertension, you know that salt if the first thing to go from your diet and you are probably struggling with this too.

If the thought of completely cutting off salt from your menu sounds like the worst news of the day, try going on DASH diet instead. If it doesn’t help to bring your blood pressure down in 14 days, you can go on DASH diet with reduced sodium intake. Harvard researchers has proven that it is more effective than DASH diet.

And DASH diet is more effective than doing nothing, or conveniently forgetting about your elevated blood pressure, or, even worse, finding more reasons to try anti-hypertensive drugs than to try a simple down to earth diet.

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DASH Diet Menu

For two weeks, you will cut off sweets and excessive fat. The base of your diet will be fruit, veggies and grains.
It really is easy to adopt the DASH diet, and here is an example of the DASH diet menu:

Breakfast:
Oatmeal with almond milk and berries

Lunch:
Lentil Soup with pita, veggies, and hummus

Snack:
Banana and almonds

Dinner:
Potatoes with lean chicken breast and green salad on the side.

Not that hard, eh? And if you really suffer without sweets, I have recipes for the black bean brownies and banana ice-cream that are not only allowed, but are good for you.

DASH diet menu likely contains less fat than your usual menu, and so you will be losing weight while on this diet plan. And this is another positive side of it as losing weight is another advice your doctor would give you to fight hypertension naturally.

How to reduce Sodium to fight hypertension

I did go on the Sodium-free DASH diet, and here are the top five tricks that helped me to survive it:

  • Use a lot of lemon juice and more vinegar. They add taste without adding Sodium
  • Use lime juice
  • Use spices – COSTCO sells great natural spice mixes
  • Use red and yellow pepper – it has some Sodium naturally and enhances the taste
  • Have a bit of patience – after initial shock, your body starts getting used to less Sodium and food doesn’t feel that tasteless as it was before

I plan to post more of DASH diet menu plans in the future. Hope you found this information helpful!

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Go to Foods that Lower Blood Pressure
Check out more about The DASH diet plan for hypertension
Check out Ways to lower Blood Pressure

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