Follow the DASH diet to lower your blood pressure and improve your health. Eat more fruits, veggies, whole grains, and low-fat dairy. Limit salt and fat.
How to follow the DASH diet
01.
Daily and weekly goals for servings of different food groups.
How to reduce salt intake
02.
Tips and tricks to cut down on sodium and flavor your food with herbs and spices.
Breakfast
03.
Oatmeal with fresh fruit and nuts, scrambled eggs with spinach and cheese, whole wheat toast with peanut butter and banana.
Lunch
04.
vegetable and bean soup, chicken and avocado salad, turkey and cheese sandwich on whole wheat bread.
Dinner
05.
Salmon with roasted vegetables, vegetable and cheese lasagna, chicken and vegetable stir-fry with brown rice.
Snacks
06.
Yogurt with berries and granola, hummus and carrot sticks, apple and almond butter.
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