U.S. DEPARTMENT OF HEALTH AND HUMAN SE RVICES

National Institutes of Health 

National Heart, Lung, and Blood Institute

Research has found that diet affects the development of high

blood pressure, or hypertension (the medical term). Recently, two

studies showed that blood pressure can be lowered by following 

a particular eating plan—called the Dietary Approaches to Stop

Hypertension (DASH) eating plan—and reducing the amount 

of sodium consumed.

While each step alone lowers blood pressure, the combination of the eating plan and a

reduced sodium intake gives the biggest benefit and may help prevent the development

of high blood pressure.

This fact sheet, based on the DASH research findings, tells about high blood pressure,

and how to follow the DASH eating plan and reduce the amount of sodium you 

consume. It offers tips on how to start and stay on the eating plan, as well as a week 

of menus and some recipes. The menus and recipes are given for two levels of daily

sodium consumption—2,400 milligrams (the upper limit of current recommendations 

by the Federal Government’s National High Blood Pressure Education Program

(NHBPEP) and the amount used to figure food labels’ Nutrition Facts Daily Value) and

1,500 milligrams.

Those with high blood pressure may especially benefit from following the eating plan

and reducing their sodium intake. But the combination is a heart healthy recipe that all

adults can follow.

facts about

TheDASHEating Plan
W h a t Is High Blood Pressure?

Blood pressure is the force of blood against artery walls. It is measured in millimeters 

of mercury (mmHg) and recorded as two numbers—systolic pressure (as the heart

beats) over diastolic pressure (as the heart relaxes between beats). Both numbers are

important. (See box 1 below.)

Blood pressure rises and falls during the day. When it stays elevated over time, 

it’s called high blood pressure. High blood pressure is dangerous because it makes the

heart work too hard, and the force of its blood flow can harm arteries. High blood

pressure often has no warning signs or symptoms. Once it occurs, it usually lasts a 

lifetime. Uncontrolled, it can lead to heart and kidney disease and stroke.

High blood pressure affects about 50 million—or 1 in 4—adult Americans. High 

blood pressure is especially common among African Americans who tend to develop 

it at an earlier age and more often than Whites. It also is common among older

Americans—individuals with normal blood pressure at age 55 have a 90 percent 

lifetime risk for developing hypertension.

High blood pressure can be controlled if you take these steps: maintain a healthy

weight; be physically active; follow a healthy eating plan, which includes foods lower 

in salt and sodium; if you drink alcoholic beverages, do so in moderation; and, if you

have high blood pressure and are prescribed medication, take it as directed. All steps

but the last also help to prevent high blood pressure.

2 High Blood Pressure

Blood Pressure Levels for Adults*

Systolic† Diastolic†

Category (mmHg)‡ (mmHg)‡ Result

Good for you!

Your blood pressure could

be a problem. Make

changes in what you eat

and drink, be physically

active, and lose extra

weight. If you also have

diabetes, see your doctor.

You have high blood 

pressure. Ask your doctor 

or nurse how to control it.

box 1

Normal

Prehypertension

Hypertension

Less than 120 and

120–139 or

140 or higher or

Less than 80

80–89

90 or higher

* For adults ages 18 and older who are not on medicine for high blood pressure and do not have a short-term serious illness. 

Source: The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High 

Blood Pressure; NIH Publication No. 03-5230, National High Blood Pressure Education Program, May 2003. 

† If systolic and diastolic pressures fall into different categories, overall status is the higher category.

‡ Millimeters of mercury.
Who Helped With DASH?

The DASH study was sponsored by the NHLBI and conducted at four 

medical centers. There was also a central coordinating center at Kaiser

Permanente Center for Health Research in Portland, OR.

The four medical centers were: Brigham and Women’s Hospital,

Boston, MA; Duke University Medical Center, Durham, NC; 

Johns Hopkins University, Baltimore, MD; Pennington Biomedical

Research Center, Louisiana State University, Baton Rouge, LA.

W h a t Is the DASH Eating Plan?

Blood pressure can be unhealthy even if it stays only slightly above the normal level 

of less than 120/80 mmHg. The higher blood pressure rises above normal, the greater

the health risk.

In the past, researchers tried to find clues about what in the diet affects blood pressure

by testing various single nutrients, such as calcium and magnesium. These studies were

done mostly with dietary supplements and their findings were not conclusive.

Then, scientists supported by the National Heart, Lung, and Blood Institute (NHLBI)

conducted two key studies. The first was called “DASH,” and it tested nutrients as they

occur together in food. Its findings showed that blood pressures were reduced with an

eating plan that is low in saturated fat, cholesterol, and total fat, and that emphasizes

fruits, vegetables, and lowfat dairy foods. This eating plan—known as the DASH eating

plan—also includes whole grain products, fish, poultry, and nuts. It is reduced in red

meat, sweets, and sugar-containing beverages. It is rich in magnesium, potassium, and

calcium, as well as protein and fiber.

The DASH study involved 459 adults with systolic blood pressures of less than 

160 mmHg and diastolic pressures of 80–95 mmHg. About 27 percent of the 

participants had hypertension. About 50 percent were women and 60 percent were

African Americans. 

The DASH Eating Plan 3
DASH compared three eating plans: A plan similar in nutrients to what many

Americans consume; a plan similar to what Americans consume but higher in fruits

and vegetables; and the DASH eating plan. All three plans included about 3,000 milligrams of sodium daily. None of the plans was vegetarian or used specialty foods.

Results were dramatic: Both the fruits and vegetables plan and the DASH eating plan

reduced blood pressure. But the DASH eating plan had the greatest effect, especially 

for those with high blood pressure. Furthermore, the blood pressure reductions came

fast—within 2 weeks of starting the plan.

The second study was called “DASH-Sodium,” and it looked at the effect on blood pressure

of a reduced dietary sodium intake as participants followed either the DASH eating plan

or an eating plan typical of what many Americans consume. DASH-Sodium involved 412

participants. Their systolic blood pressures were 120–159 mmHg and their diastolic blood

pressures were 80–95 mmHg. About 41 percent of them had high blood pressure. 

About 57 percent were women and about 57 percent were African Americans.

Participants were randomly assigned to one of the two eating plans and then followed

for a month at each of three sodium levels. The three sodium levels were: a higher

intake of about 3,300 milligrams per day (the level consumed by many Americans); 

an intermediate intake of about 2,400 milligrams per day; and a lower intake of about

1,500 milligrams per day.

Results showed that reducing dietary sodium lowered blood pressure

for both eating plans. At each sodium level, blood pressure was lower

on the DASH eating plan than on the other eating plan. The biggest

blood pressure reductions were for the DASH eating plan at the sodium

intake of 1,500 milligrams per day. Those with hypertension saw the

biggest reductions, but those without it also had large decreases.

Those on the 1,500-milligram sodium intake eating plan, as well as

those on the DASH eating plan, had fewer headaches. Other than

that and blood pressure levels, there were no significant effects

caused by the two eating plans or different sodium levels.

DASH-Sodium shows the importance of lowering sodium intake—

whatever your eating plan. But for a true winning combination, follow

the DASH eating plan and lower your intake of salt and sodium.

4 High Blood Pressure
The DASH Eating Plan 5

box 2

* Equals 1/2 – 1 1/4 cups, depending on cereal type. Check the product’s Nutrition Facts Label.

† Fat content changes serving counts for fats and oils: For example, 1 Tbsp of regular salad dressing equals 1 serving; 1 Tbsp of a

lowfat dressing equals 1/2 serving; 1 Tbsp of a fat free dressing equals 0 servings.

Following the DASH Eating Plan

The DASH eating plan shown below is based on 2,000 calories a day. The number of daily servings in a

food group may vary from those listed, depending on your caloric needs. Use this chart to help you plan 

your menus or take it with you when you go to the store.

Food Daily Serving Examples Significance 

Group Servings Sizes and Notes of Each Food

(except as noted) Group to the 

DASH Eating Plan

Grains and grain 7–8 1 slice bread Whole wheat bread, English Major sources of 

products 1 oz dry cereal* muffin, pita bread, bagel, energy and fiber 

1/2 cup cooked rice, cereals, grits, oatmeal, crackers, 

pasta, or cereal unsalted pretzels and popcorn

Vegetables 4–5 1 cup raw leafy vegetable Tomatoes, potatoes, carrots, green Rich sources 1/2 cup cooked vegetable peas, squash, broccoli, turnip of potassium, 

6 oz vegetable juice greens, collards, kale, spinach, magnesium, 

artichokes, green beans, lima and fiber

beans, sweet potatoes

Fruits 4–5 6 oz fruit juice Apricots, bananas, dates, grapes, Important sources 

1 medium fruit oranges, orange juice, grapefruit, of potassium, 

1/4 cup dried fruit grapefruit juice, mangoes, melons, magnesium, and 1/2 cup fresh, frozen, peaches, pineapples, prunes, fiber

or canned fruit raisins, strawberries, tangerines

Lowfat or 2–3 8 oz milk Fat free (skim) or lowfat (1%) milk, Major sources 

fat free dairy 1 cup yogurt fat free or lowfat buttermilk, fat free of calcium and 

foods 11/2 oz cheese or lowfat regular or frozen yogurt, protein

lowfat and fat free cheese

Meats, poultry, 2 or less 3 oz cooked meats, Select only lean; trim away visible Rich sources of protein

and fish poultry, or fish fats; broil, roast, or boil, instead and magnesium

of frying; remove skin from 

poultry

Nuts, seeds, 4–5 per week 1/3 cup or 11/2 oz nuts Almonds, filberts, mixed nuts, Rich sources of energy,

and dry beans 2 Tbsp or 1/2 oz seeds peanuts, walnuts, sunflower magnesium, potassium, 1/2 cup cooked dry beans seeds, kidney beans, lentils, protein, and fiber

peas

Fats and oils† 2–3 1 tsp soft margarine Soft margarine, lowfat DASH has 27 percent

1 Tbsp lowfat mayonnaise, light salad of calories as fat,

mayonnaise dressing, vegetable oil including fat in or 

2 Tbsp light salad dressing (such as olive, corn, canola, added to foods 

1 tsp vegetable oil or safflower)

Sweets 5 per week 1 Tbsp sugar Maple syrup, sugar, jelly, Sweets should be

1 Tbsp jelly or jam jam, fruit-flavored gelatin, jelly low in fat

1/2 oz jelly beans beans, hard candy, fruit punch,

8 oz lemonade sorbet, ices
How Do I Make the DASH?

The DASH eating plan used in the studies calls for a

certain number of servings daily from various food

groups. These are given in box 2 on page 5 for 2,000

calories per day. The number of servings you require

may vary, depending on your caloric need—box 4 gives

the servings for 1,600 and 3,100 calories. If you’re 

trying to lose weight, check box 3 for tips on how to

make the DASH eating plan lower in calories.

6 High Blood Pressure

box 3 How to Lower Calories on the DASH Eating Plan

The DASH eating plan was not designed to promote weight loss. But it is rich in lower

calorie foods, such as fruits and vegetables. You can make it lower in calories by 

replacing higher calorie foods with more fruits and vegetables—and that also will make 

it easier for you to reach your DASH goals. Here are some examples:

To increase fruits—

• Eat a medium apple instead of four shortbread cookies. You’ll save 80 calories.

• Eat 1/4 cup of dried apricots instead of a 2-ounce bag of pork rinds. You’ll save 230 calories.

To increase vegetables—

• Have a hamburger that’s 3 ounces of meat instead of 6 ounces. Add 1/2 cup serving of carrots 

and 1/2 cup serving of spinach. You’ll save more than 200 calories.

• Instead of 5 ounces of chicken, have a stir-fry with 2 ounces of chicken and 11/2 cups of raw 

vegetables. Use a small amount of vegetable oil. You’ll save 50 calories.

To increase lowfat or fat free dairy products—

• Have a 1/2 cup serving of lowfat frozen yogurt instead of a 11/2-ounce milk chocolate bar. 

You'll save about 110 calories.

And don’t forget these calorie-saving tips—

• Use lowfat or fat free condiments.

• Use half as much vegetable oil, soft or liquid margarine, or salad dressing, or choose 

fat free versions.

• Eat smaller portions—cut back gradually.

• Choose lowfat or fat free dairy products to reduce total fat intake.

• Check the food labels to compare fat content in packaged foods—items marked lowfat 

or fat free are not always lower in calories than their regular versions.

• Limit foods with lots of added sugar, such as pies, flavored yogurts, candy bars, ice cream, 

sherbet, regular soft drinks, and fruit drinks.

• Eat fruits canned in their own juice.

• Add fruit to plain yogurt.

• Snack on fruit, vegetable sticks, unbuttered and unsalted popcorn, or bread sticks.

• Drink water or club soda.
The DASH Eating Plan 7

Grains and grain products 6 12–13

Vegetables 3–4 6

Fruits 4 6

Lowfat or fat free dairy foods 2–3 3–4

Meats, poultry, and fish 1–2 2–3

Nuts, seeds, and dry beans 3/week 1

Fat and oils 2 4

Sweets 0 2

DASH Eating Plan—Number of Servings for Other Calorie Levels

Servings/Day

Food Group 1,600 calories/day 3,100 calories/day

box 4

Where’s the Sodium?

Only a small amount of sodium occurs naturally in foods. 

Most sodium is added during processing. This table gives 

examples of the varying amounts of sodium in some foods.

box 5

Food Groups Sodium (mg)

Grains and grain products

Cooked cereal, rice, pasta, unsalted, 1/2 cup 0–5

Ready-to-eat cereal, 1 cup 100–360

Bread, 1 slice 110–175

Vegetables

Fresh or frozen, cooked without salt, 1/2 cup 1–70

Canned or frozen with sauce, 1/2 cup 140–460

Tomato juice, canned 3/4 cup 820

Fruit

Fresh, frozen, canned, 1/2 cup 0–5

Lowfat or fat free dairy foods

Milk, 1 cup 120

Yogurt, 8 oz 160

Natural cheeses, 1 1/2 oz 110–450 

Processed cheeses, 1 1/2 oz 600

Nuts, seeds, and dry beans

Peanuts, salted, 1

/3 cup 120

Peanuts, unsalted, 1

/3 cup 0–5

Beans, cooked from dried, or frozen, 0–5

without salt, 1/2 cup

Beans, canned, 1/2 cup 400

Meats, fish, and poultry

Fresh meat, fish, poultry, 3 oz 30–90

Tuna canned, water pack, no salt added, 3 oz 35–45

Tuna canned, water pack, 3 oz 250–350

Ham, lean, roasted, 3 oz 1,020
You should be aware that the DASH eating plan has more daily servings of fruits, 

vegetables, and whole grain foods than you may be used to eating. Because the plan is

high in fiber, it can cause bloating and diarrhea in some persons. To avoid these problems, gradually increase your intake of fruit, vegetables, and whole grain foods.

This fact sheet gives menus and recipes for both 2,400 and 1,500 milligrams of daily

sodium intake. Twenty-four hundred milligrams of sodium equals about 6 grams, 

or 1 teaspoon, of table salt (sodium chloride); 1,500 milligrams of sodium equals about

4 grams, or 2

/3 teaspoon, of table salt. These amounts include all salt consumed— 

that in food products, used in cooking, and added at the table. Only small

amounts of sodium occur naturally in food. Processed foods account

for most of the salt and sodium Americans consume. So, be sure to

read food labels to choose products lower in sodium. You may

be surprised at many of the foods that have sodium. They

include soy sauce, seasoned salts, monosodium glutamate

(MSG), baking soda, and some antacids—the range is wide.

Because it is rich in fruits and vegetables, which are naturally

lower in sodium than many other foods, the DASH eating plan

makes it easier to consume less salt and sodium. Still, you may want

8 High Blood Pressure

box 6 Tips To Reduce Salt and Sodium

• Use reduced sodium or no-salt-added products. For example, choose low- or reduced-sodium,

or no-salt-added versions of foods and condiments when available.

• Buy fresh, plain frozen, or canned with “no-salt-added” vegetables.

• Use fresh poultry, fish, and lean meat, rather than canned, smoked, or processed types.

• Choose ready-to-eat breakfast cereals that are lower in sodium.

• Limit cured foods (such as bacon and ham), foods packed in brine (such as pickles, pickled 

vegetables, olives, and sauerkraut), and condiments (such as MSG, mustard, horseradish, 

catsup, and barbecue sauce). Limit even lower sodium versions of soy sauce and teriyaki

sauce—treat these condiments as you do table salt.

• Use spices instead of salt. In cooking and at the table, flavor foods with herbs, spices, lemon,

lime, vinegar, or salt-free seasoning blends. Start by cutting salt in half.

• Cook rice, pasta, and hot cereals without salt. Cut back on instant or flavored rice, pasta, 

and cereal mixes, which usually have added salt.

• Choose “convenience” foods that are lower in sodium. Cut back on frozen dinners, mixed dishes

such as pizza, packaged mixes, canned soups or broths, and salad dressings—these often have

a lot of sodium.

• Rinse canned foods, such as tuna, to remove some sodium.
The DASH Eating Plan 9

to begin by adopting the DASH eating plan at the level of 2,400 milligrams of sodium

per day and then further lower your sodium intake to 1,500 milligrams per day.

Boxes 6, 7, and 8 offer tips on how to reduce the salt and sodium content in your diet,

and how to use food labels to find lower sodium products.

Next, read the “Getting Started” suggestions in box 10 on page 11.

How can you get started on the DASH eating plan? It’s easy. The DASH eating plan

requires no special foods and has no hard-to-follow recipes. One way to begin is by 

Compare Food Labels

Read the Nutrition Facts on food labels to compare the amount of

sodium in products. Look for the sodium content in milligrams and

the Percent Daily Value. Aim for foods that are less than 5 percent 

of the Daily Value of sodium.

Compare the food labels of these two versions of canned tomatoes.

The regular canned tomatoes (right) have 10 times as much

sodium as the unsalted canned tomatoes.

CANNED DICED TOMATOES, 

NO SALT ADDED CANNED DICED TOMATOES

box 7 Reducing Sodium When Eating Out

• Ask how foods are prepared. Ask that they be prepared without added salt, MSG, 

or salt-containing ingredients. Most restaurants are willing to accommodate requests.

• Know the terms that indicate high sodium content: pickled, cured, soy sauce, broth.

• Move the salt shaker away.

• Limit condiments, such as mustard, catsup, pickles, and sauces with salt-containing ingredients.

• Choose fruits or vegetables instead of salty snack foods.

Nutrition Facts

Serving Size 1/2 cup 

Servings Per Container approx. 31/2

Amount Per Serving 

Calories 25 Calories from Fat 0

% Daily Value*

Total Fat 0 g 0%

Saturated Fat 0 g 0%

Cholesterol 0 mg 0%

Sodium 20 mg 1%

Total Carbohydrate 6 g 2%

Dietary Fiber 2 g 8%

Sugars 4 g

Protein 1 g

Vitamin A 10% • Vitamin C 15%

Calcium 2% • Iron 2%

*Percent Daily Values are based on a 

2,000 calorie diet

box 8

Nutrition Facts

Serving Size 1/2 cup 

Servings Per Container approx. 31/2

Amount Per Serving 

Calories 25 Calories from Fat 0

% Daily Value*

Total Fat 0 g 0%

Saturated Fat 0 g 0%

Cholesterol 0 mg 0%

Sodium 200 mg 8%

Total Carbohydrate 6 g 2%

Dietary Fiber 2 g 8%

Sugars 4 g

Protein 1 g

Vitamin A 10% • Vitamin C 15%

Calcium 2% • Iron 2%

*Percent Daily Values are based on a 

2,000 calorie diet
seeing how DASH compares with your current food habits. Use the “What’s on Your

Plate?” form. (See box 11 on page 12.) Fill it in for 1–2 days and see how it compares

with the DASH plan. This will help you see what changes you need to make in your

food choices.

Remember that some days the foods you eat may add up to more than the recommended

servings from one food group and less from another. Similarly, you may have too much

sodium on a particular day. Don’t worry. Just be sure that the average of several days

or a week comes close to what’s recommended for the food groups and

for your chosen daily sodium level.

Finally, use the menus that begin on page 13—or make up

your own.

One important note: If you take medication to control

high blood pressure, you should not stop using it. Follow

the DASH eating plan, and talk with your doctor about

your drug treatment.

10 High Blood Pressure

Label Language

Food labels can help you choose items lower in sodium and 

saturated and total fat. Look for the following labels on cans,

boxes, bottles, bags, and other packaging:

box 9

Phrase What It Means

Sodium

Sodium free or salt free Less than 5 mg per serving

Very low sodium 35 mg or less of sodium per serving

Low sodium 140 mg or less of sodium per serving

Low sodium meal 140 mg or less of sodium per 31/

2 oz (100 g)

Reduced or less sodium At least 25 percent less sodium than the 

regular version

Light in sodium 50 percent less sodium than the regular 

version

Unsalted or no salt added No salt added to the product during 

processing

Fat

Fat free Less than 0.5 g per serving

Low saturated fat 1 g or less per serving

Lowfat 3 g or less per serving

Reduced fat At least 25 percent less fat than the 

regular version

Light in fat Half the fat compared to the regular version
The DASH Eating Plan 11

Getting Started

It’s easy to adopt the DASH eating plan. Here are some ways to get started:

Change gradually.

• If you now eat one or two vegetables a day, add a serving at lunch and another at dinner.

• If you don't eat fruit now or have only juice at breakfast, add a serving to your meals or have it as a snack.

• Gradually increase your use of fat free and lowfat dairy products to three servings a day. For example,

drink milk with lunch or dinner, instead of soda, sugar-sweetened tea, or alcohol. Choose lowfat 

(1 percent) or fat free (skim) dairy products to reduce your intake of saturated fat, total fat, 

cholesterol, and calories.

• Read food labels on margarines and salad dressings to choose those lowest in saturated fat and trans fat.

Some margarines are now trans-fat free.

Treat meat as one part of the whole meal, instead of the focus.

• Limit meat to 6 ounces a day (2 servings)—all that’s needed. Three to four ounces is about the size 

of a deck of cards.

• If you now eat large portions of meat, cut them back gradually—by a half or a third at each meal.

• Include two or more vegetarian-style (meatless) meals each week.

• Increase servings of vegetables, rice, pasta, and dry beans in meals. Try casseroles and pasta, 

and stir-fry dishes, which have less meat and more vegetables, grains, and dry beans.

Use fruits or other foods low in saturated fat, cholesterol, and calories as desserts and snacks.

• Fruits and other lowfat foods offer great taste and variety. Use fruits canned in their own juice. Fresh

fruits require little or no preparation. Dried fruits are a good choice to carry with you or to have ready

in the car.

• Try these snack ideas: unsalted pretzels or nuts mixed with raisins; graham crackers; lowfat and fat

free yogurt and frozen yogurt; popcorn with no salt or butter added; and raw vegetables.

Try these other tips:

• Choose whole grain foods to get added nutrients, such as minerals and fiber. For example, choose

whole wheat bread or whole grain cereals.

• If you have trouble digesting dairy products, try taking lactase enzyme pills or drops (available at

drugstores and groceries) with the dairy foods. Or, buy lactose-free milk or milk with lactase enzyme

added to it.

• Use fresh, frozen, or no-salt-added canned vegetables.

box 10
12 High Blood Pressure

Sodium (mg)GrainsVegetablesFruitsDairy Meat, poultry, and fishNuts, seeds, and dry beansFats and oilsSweets

box 11 What’s on Your Plate?

Use this form to track your food habits before you start on the DASH eating plan or to see how you’re doing after a few

weeks. To record more than 1 day, just copy the form. Total each day’s food groups and compare what you ate with the

DASH eating plan. To see how the form looks completed, check the menus that start on page 13.

Food Amount Number of Servings by DASH Food Group (serving size)

Breakfast

Example: whole wheat bread 2 slices 299 2 2

and soft margarine 2 tsp 102

Lunch

Dinner

Snacks

Day’s Total

Compare yours with the DASH 2,400 mg 7–8 4–5 4–5 2–3 2 4–5 2–3 5

eating plan or daily daily daily daily or less a week daily a week

1,500 mg

* Read food labels to compare the sodium content of foods. See page 9 to learn how to find sodium information on food labels.
Sodium (mg)

GrainsVegetablesFruitsDairy Meat, poultry, and fishNuts, seeds, and dry beansFats and oils

Sodium (mg)

Sweets

Abbreviations: oz = ounce, tsp = teaspoon, Tbsp = tablespoon, g = gram, mg = milligram

Sodium Level Sodium Level

Nutrients Per Day 2,400 mg 1,500 mg Nutrients Per Day 2,400 mg 1,500 mg

Calories 2,024 1,998 Sodium 2,363 mg 1,320 mg

Total fat 51 g 50 g Calcium 1,257 mg 1,338 mg 

Percent calories from fat 23% 23% Magnesium 572 mg 589 mg

Saturated fat 9 g 9 g Potassium 4,780 mg 4,745 mg

Percent calories from saturated fat 4% 4% Fiber 34 g 34 g

Cholesterol 164 mg 164 mg

1

The DASH Eating Plan 13 * Recipe on page 20.

A Week With the DASH Eating Plan

Here is a week of menus from the DASH eating plan. The menus allow you to have a daily sodium level of either 2,400 mg or, by making the noted

changes, 1,500 mg. You'll also find that the menus sometimes call for you to use lower sodium, or reduced fat or fat free, versions of products.

The menus are based on 2,000 calories a day—serving sizes should be increased or decreased for other calorie levels. To ease the calculations, some of

the serving sizes have been rounded off. Also, some items may be in too small a quantity to have a listed food group serving.

Recipes for starred items are given on the later pages. Some of these recipes give changes that can be used to lower their sodium level. Use the changes

if you want to follow the DASH eating plan at 1,500 milligrams of sodium per day.

DAY 1

Number of DASH Food Group Servings

Substitutions To Reduce 

2,400 mg Sodium Menu Sodium to 1,500 mg

Breakfast

2/3 cup bran cereal 161 2/3 cup shredded wheat cereal 3 1

1 slice whole wheat bread 149 1

1 medium banana 1 1

1 cup fruit yogurt, fat free, no 53 1

sugar added

1 cup fat free milk 126 1

2 tsp jelly 5 2/3

Lunch 

3/4 cup chicken salad* 201 remove salt from recipe 127 1 1

2 slices whole wheat bread 299 2

1 Tbsp Dijon mustard 372 1 Tbsp regular mustard 196

salad:

1/2 cup fresh cucumber slices 8 1

1/2 cup tomato wedges 1 1

2 Tbsp ranch dressing, fat free 306 2 Tbsp yogurt salad dressing* 84

1/2 cup fruit cocktail, juice pack 5 1

Dinner

3 oz beef, eye of round 52 1

2 Tbsp beef gravy, lowfat 163 2 Tbsp beef gravy, lowfat, 5

unsalted

1 cup green beans, cooked 12 2

from frozen

1 small baked potato: 7 1

2 Tbsp sour cream, fat free 28 

2 Tbsp grated cheddar 86 2 Tbsp cheddar cheese, natural, 1 1/4

cheese, natural, reduced fat reduced fat, low sodium

1 Tbsp chopped scallions 1

1 small whole wheat roll 148 1

1 tsp soft margarine 51 1 tsp soft margarine, unsalted 1 1

1 small apple 0 1

1 cup fat free milk 126 1

Snack

1/3 cup almonds, unsalted 5 1 1/4 cup raisins 2 1 

1 cup orange juice 2 11/3

Totals 5 5 51/3 31/4 2 1 2 2/3
Sodium (mg)

GrainsVegetablesFruitsDairyMeat, poultry, and fishNuts, seeds, and dry beansFats and oilsSweets

2

Sodium (mg)

Sodium Level Sodium Level

Nutrients Per Day 2,400 mg 1,500 mg Nutrients Per Day 2,400 mg 1,500 mg

Calories 1,977 1,967 Sodium 2,152 mg 1,577 mg

Total fat 60 g 59 g Calcium 1,351 mg 1,494 mg 

Percent calories from fat 27% 27% Magnesium 502 mg 509 mg

Saturated fat 12 g 13 g Potassium 4,513 mg 4,440 mg

Percent calories from saturated fat 6% 6% Fiber 32 g 34 g

Cholesterol 107 mg 112 mg

* Recipe on page 20.

† Recipe on page 21.

14 High Blood Pressure

DAY 2

Number of DASH Food Group Servings

Substitutions To Reduce 

2,400 mg Sodium Menu Sodium to 1,500 mg

Breakfast

1/2 cup instant oatmeal, 104 1/2 cup regular oatmeal, 1 1

flavored with 1 tsp cinnamon 

1 mini whole wheat bagel 84 1

1 medium banana 1 1

1 cup fat free milk 126 1

1 Tbsp cream cheese, fat free 75

Lunch

chicken breast sandwich:

2 slices (3 oz) chicken breast, 65 1

skinless

2 slices whole wheat bread 299 2

1 slice (3/4 oz) American 328 1 slice (3/4 oz) Swiss 54 1/2

cheese, reduced fat cheese, natural

1 large leaf romaine lettuce 1 1/4

2 slices tomato 4 1/2

1 Tbsp mayonnaise, lowfat 90 1

1 medium peach 0 1

1 cup apple juice 7 1 1/3

Dinner

3/4 cup vegetarian spaghetti sauce* 459 Substitute no-salt-added 260 1 1/2

tomato paste (6 oz)*

1 cup spaghetti 1 2

3 Tbsp Parmesan cheese 349 1/2

spinach salad:

1 cup fresh spinach leaves 24 1

1/4 cup fresh carrots, grated 10 1/2

1/4 cup fresh mushrooms, sliced 1 1/2

2 Tbsp vinaigrette dressing† 0 3/4

1/2 cup corn, cooked from frozen 4 1

1/2 cup canned pears, juice pack 4 1

Snack

1/3 cup almonds 5 1 1/4 cup dried apricots 3 1

1 cup fruit yogurt, fat free, 107 1 

no sugar added

Totals 6 51/4 51/3 3 1 11 3/4 0
Sodium (mg)

GrainsVegetablesFruitsDairy Meat, poultry, and fishNuts, seeds, and dry beansFats and oilsSweets

3

Sodium (mg)

Sodium Level Sodium Level

Nutrients Per Day 2,400 mg 1,500 mg Nutrients Per Day 2,400 mg 1,500 mg

Calories 1,984 1,958 Sodium 2,303 mg 1,519 mg

Total fat 44 g 46 g Calcium 1,490 mg 1,502 mg 

Percent calories from fat 20% 21% Magnesium 495 mg 526 mg

Saturated fat 12 g 13 g Potassium 4,752 mg 4,759 mg

Percent calories from saturated fat 5% 6% Fiber 29 g 30 g

Cholesterol 146 mg 137 mg

* Recipe on page 21.

The Dash Eating Plan 15

DAY 3

Number of DASH Food Group Servings

Substitutions To Reduce 

2,400 mg Sodium Menu Sodium to 1,500 mg

Breakfast

3/4 cup wheat flakes cereal 199 2 cups puffed wheat cereal 1 1

1 slice whole wheat bread 149 1

1 medium banana 1 1

1 cup fat free milk 126 1

1 cup orange juice 5 1 1/3

1 tsp soft margarine 51 1 tsp soft margarine, unsalted 1 1

Lunch

beef barbeque sandwich:

2 oz beef, eye of round 35 2/3

1 Tbsp barbeque sauce 156

2 slices (1 1/2 oz) cheddar 260 2 slices (11/2 oz) Swiss 109 1

cheese, reduced fat cheese, natural

1 sesame roll 319 1

1 large leaf romaine lettuce 1 1/4

2 slices tomato 22 1/2

1 cup new potato salad* 12 2

1 medium orange 0 1

Dinner

3 oz cod: 89 1

1 tsp lemon juice 1

1/2 cup brown rice, long grain 5 1 1/2 cup spinach, cooked 88 1

from frozen

1 small corn bread muffin 363 1 small white dinner roll 146 1

1 tsp soft margarine 51 1 tsp soft margarine, 1 1

unsalted

Snack

1 cup fruit yogurt, fat free, 107 1

no added sugar

1/4 cup dried fruit 6 1

2 large graham cracker 156 1

rectangles

1 Tbsp peanut butter, 101 1 Tbsp peanut butter, 3 1/2

reduced fat unsalted

Totals 6 33/4 41/3 3 1 2/3 1/2 2 0
16 High Blood Pressure

Sodium (mg)GrainsVegetablesFruitsDairy Meat, poultry, and fishNuts, seeds, and dry beansFats and oilsSweets

4

Sodium (mg)

Sodium Level Sodium Level

Nutrients Per Day 2,400 mg 1,500 mg Nutrients Per Day 2,400 mg 1,500 mg

Calories 2,011 2,050 Sodium 2,259 mg 1,441 mg

Total fat 51 g 52 g Calcium 1,200 mg 1,203 mg 

Percent calories from fat 23% 23% Magnesium 491 mg 502 mg

Saturated fat 9 g 9 g Potassium 5,152 mg 4,914 mg

Percent calories from saturated fat 4% 4% Fiber 32 g 32 g

Cholesterol 122 mg 142 mg

* Recipe on page 21.

DAY 4

Number of DASH Food Group Servings

Substitutions To Reduce 

2,400 mg Sodium Menu Sodium to 1,500 mg

Breakfast

3/4 cup cornflakes 223 1/2 cup corn grits, with 1 1

1 tsp nonfat margarine, unsalted 1 1/2 cup fruit yogurt, fat free, 53 1/2

no added sugar

1 medium apple 0 1

1 cup grape juice 8 1 1/3

1 cup fat free milk 126 1

Lunch

ham and cheese sandwich:

2 oz smoked ham, lowfat, 469 2 oz roast beef, lowfat 35 2/3

low sodium

1 slice (3/4 oz) cheddar 130 1/2

cheese, natural, reduced fat

2 slices whole wheat bread 299 2

1 large leaf romaine lettuce 1 1/4

2 slices tomato 22 1/2

1 Tbsp mayonnaise, lowfat 90 1

1 cup carrot sticks 43 2

Dinner

chicken and Spanish rice* 367 substitute no-salt-added 226 1 1 

tomato sauce (4 oz)* 1/2 cup green peas, cooked 70 1

from frozen

1 cup cantaloupe 14 2

1 small whole wheat roll 148 1

1 cup fat free milk 126 1

1 tsp soft margarine 51 1 tsp soft margarine, unsalted 1 1

Snack

1/3 cup almonds, unsalted 5 1 1/2 cup fruit cocktail 5 1

1 cup apple juice 7 1 1/3

Totals 5 33/4 6 2/3 3 1 2/3 120
The DASH Eating Plan 17

Sodium (mg)GrainsVegetablesFruitsDairyMeat, poultry, and fishNuts, seeds, and dry beansFats and oilsSweets

5

Sodium (mg)

Sodium Level Sodium Level

Nutrients Per Day 2,400 mg 1,500 mg Nutrients Per Day 2,400 mg 1,500 mg

Calories 1,947 1,941 Sodium 2,495 mg 1,493 mg

Total fat 38 g 40 g Calcium 1,293 mg 1,360 mg 

Percent calories from fat 17% 19% Magnesium 429 mg 475 mg

Saturated fat 9 g 10 g Potassium 4,609 mg 4,826 mg

Percent calories from saturated fat 4% 5% Fiber 27 g 30 g

Cholesterol 153 mg 153 mg

* Recipe on page 22.

DAY 5

Number of DASH Food Group Servings

Substitutions To Reduce 

2,400 mg Sodium Menu Sodium to 1,500 mg

Breakfast

3/4 cup frosted shredded wheat 3 1

2 slices whole wheat bread 299 2

1 medium banana 1 1

1 cup fat free milk 126 1

1 cup orange juice 5 11/3

1 tsp soft margarine 51 1 tsp soft margarine, unsalted 1 1

2 tsp jelly, no added sugar 0

Lunch

salad plate:

1/2 cup tuna salad* 158 1

1 large leaf romaine lettuce 1 1/4

6 wheat crackers, fat free 107 6 wheat crackers, fat free, 18 1

unsalted

1/2 cup cottage cheese, 2% 459 1/2 cup cottage cheese, 2%, unsalted 23 1/4

1 cup canned pineapple, 2 2

juice pack

4 small celery sticks 59 1/2

2 Tbsp ranch dressing, 306 2 Tbsp yogurt dressing, fat free* 84

fat free

Dinner

3 oz turkey meatloaf* 62 1

1 Tbsp catsup 178 2 tsp catsup 119

1 small baked potato: 7 1 1

1 tsp soft margarine 51 1 tsp soft margarine, unsalted 1

1 Tbsp sour cream, lowfat 15

1 scallion stalk, chopped 2

1 cup collard greens, cooked 15 2

from frozen

1 medium peach 0 1

1 cup fat free milk 126 1

Snack

1 Tbsp peanut butter, 101 1 Tbsp peanut butter, 3 1/2

reduced fat reduced fat, unsalted 1/2 medium bagel 152 1

(3-inch diameter) 

1/2 cup fruit yogurt, fat free, 53 1/2

no added sugar

Totals 5 33/4 51/3 23/4 2 1/2 2 0
Sodium (mg)

GrainsVegetablesFruitsDairy Meat, poultry, and fishNuts, seeds, and dry beansFats and oilsSweets

6

Sodium (mg)

Sodium Level Sodium Level

Nutrients Per Day 2,400 mg 1,500 mg Nutrients Per Day 2,400 mg 1,500 mg

Calories 1,944 1,941 Sodium 2,331 mg 1,568 mg

Total fat 31 g 28 g Calcium 1,858 mg 1,851 mg 

Percent calories from fat 14% 13% Magnesium 549 mg 572 mg

Saturated fat 8 g 7 g Potassium 5,555 mg 5,575 mg

Percent calories from saturated fat 4% 3% Fiber 34 g 35 g

Cholesterol 180 mg 180 mg

* Recipe on page 22.

† Recipe on page 23.

18 High Blood Pressure

DAY 6

Number of DASH Food Group Servings

Substitutions To Reduce 

2,400 mg Sodium Menu Sodium to 1,500 mg

Breakfast

1 lowfat granola bar 71 1/2

1 medium banana 1 1

1 cup fruit yogurt, fat free, 107 1

no sugar added

1 cup orange juice 2 1 1/3

1 cup fat free milk 126 1

Lunch

turkey breast sandwich:

3 oz turkey breast 48 1

2 slices whole wheat bread 299 2

2 slices (1 1/2 oz) natural 260 2 slices (1 1/2 oz) cheddar 3 1

cheddar cheese, cheese, natural, reduced

reduced fat fat, low sodium

1 large leaf romaine lettuce 1 1/4

2 slices tomato 22 1/2

2 tsp mayonnaise, lowfat 60 2/3

1 Tbsp Dijon mustard 372 1 tsp regular mustard 60

1 cup broccoli steamed 44 2 

from frozen

1 medium orange 0 1

Dinner

3 oz spicy baked fish* 93 1

1 cup scallion rice† 3 2 1/2 cup spinach, cooked 88 1

from frozen

1 cup carrots, cooked from 96 2

frozen 

1 small whole wheat roll 148 1

1 tsp soft margarine 51 1 tsp soft margarine, 1 1

unsalted

1 cup fat free milk 126 1

Snack

2 large rectangle graham 156 3 rice cakes (3 inches in 7 1

crackers diameter), unsalted

1 cup fat free milk 126 1 1/4 cup dried apricots 3 1

Totals 61/2 5 3/4 41/3 5 2 01 2/3 0
The DASH Eating Plan 19

Sodium (mg)GrainsVegetablesFruitsDairyMeat, poultry, and fishNuts, seeds, and dry beansFats and oilsSweets

7

Sodium (mg)

Sodium Level Sodium Level

Nutrients Per Day 2,400 mg 1,500 mg Nutrients Per Day 2,400 mg 1,500 mg

Calories 1,980 1,941 Sodium 2,471 mg 1,498 mg

Total fat 60 g 56 g Calcium 1,587 mg 1,589 mg 

Percent calories from fat 27% 26% Magnesium 527 mg 527 mg

Saturated fat 12 g 12 g Potassium 4,556 mg 4,588 mg

Percent calories from saturated fat 6% 5% Fiber 31 g 31 g

Cholesterol 72 mg 76 mg

* Recipe on page 23

† Recipe on page 21

DAY 7

Number of DASH Food Group Servings

Substitutions To Reduce 

2,400 mg Sodium Menu Sodium to 1,500 mg

Breakfast

1 cup whole grain oat rings 212 1/2 cup regular oatmeal 1 1

cereal with 1 tsp cinnamon

1 medium banana 1 1

1 cup fruit yogurt, fat free, 107 1

no sugar added

1 cup fat free milk 126 1

Lunch

tuna salad sandwich:

1/2 cup tuna, drained, rinsed 57 1

1 Tbsp mayonnaise, lowfat 90 1

1 large leaf romaine lettuce 1 1/4

2 slices tomato 22 1/2

2 slices whole wheat bread 299 2

1 medium apple 0 1

1 cup fat free milk 126 1

Dinner

1/6 recipe zucchini lasagna* 380 substitute unsalted 196 3 1 1

cottage cheese in recipe*

salad:

1/2 cup fresh spinach leaves 12 1/2

1/2 cup tomatoes wedges 8 1

2 Tbsp croutons, seasoned 62 2 Tbsp croutons, plain 26 1/4

2 Tbsp vinaigrette dressing, 312 2 Tbsp vinaigrette dressing† 0 3/4

reduced fat

1 small whole wheat roll 148 1

1 cup grape juice 7 1 1/3

1 tsp soft margarine 51 1 tsp soft margarine, unsalted 1 1

Snack

1/3 cup almonds, unsalted 5 1

2 slices (1 1/2 oz) cheddar 260 1

cheese, natural, reduced fat

6 whole wheat crackers 166 3 large rye wafer crackers, 1 1

unsalted

Totals 81/4 31/4 31/3 5 1 123/4 0
&

5

1

1

2

Recipes for Heart Health

Here are some recipes to help you cook up a week of tasty, heart healthy meals. If you’re following

the DASH eating plan at 1,500 milligrams of sodium per day or just want to reduce your sodium

intake, use the suggested recipe changes.

To reduce sodium:

Do not add salt. New sodium total = 127 mg.

Chicken Salad

31/4 cups chicken, cooked, cubed, skinless 1/4 cups celery, chopped

1 Tbsp lemon juice 1/2 tsp onion powder 1/8 tsp salt

3 Tbsp mayonnaise, lowfat

1. Bake chicken, cut into cubes, and refrigerate.

2. In a large bowl, combine all ingredients with 

chilled chicken and mix well.

Makes 5 servings. 

Per Serving:

Calories 183

Total fat 7 g

Saturated fat 2 g

Cholesterol 78 mg

Fiber 0 g

Serving size: 3/4 cup

Sodium 201 mg

Calcium 17 mg

Magnesium 25 mg

Potassium 240 mg

DAY 1

Yogurt Salad Dressing

8 oz plain yogurt, fat free 1/4 cup mayonnaise, fat free

2 Tbsp chives, dried 

2 Tbsp dill, dried 

2 Tbsp lemon juice

Mix all ingredients in bowl and refrigerate.

Makes 8 servings. 

Per Serving:

Calories 23

Total fat 0 g

Saturated fat 0 g

Cholesterol 1 mg

Fiber 0 g

Serving size: 2 Tbsp

Sodium 84 mg

Calcium 72 mg

Magnesium 10 mg

Potassium 104 mg

DAYS 1 and 5

To reduce sodium:

Use a 6-oz can of no-salt-added tomato paste. 

New sodium total = 260 mg.

Vegetarian Spaghetti Sauce

2 Tbsp olive oil

2 small onions, chopped

3 cloves garlic, chopped

11/4 cups zucchini, sliced

1 Tbsp oregano, dried

1 Tbsp basil, dried

1 8-oz can tomato sauce 

1 6-oz can tomato paste

2 medium tomatoes, chopped 

1 cup water

1. In a medium skillet, heat oil. Sauté onions, garlic,

and zucchini in oil for 5 minutes on medium heat.

2. Add remaining ingredients and simmer covered

for 45 minutes. Serve over spaghetti.

Makes 6 servings. 

Per Serving:

Calories 102

Total fat 5 g

Saturated fat 1 g

Cholesterol 0 mg

Fiber 5 g

Serving size: 3/4 cup

Sodium 459 mg

Calcium 42 mg

Magnesium 37 mg

Potassium 623 mg

DAY 2

20 High Blood Pressure
The DASH Eating Plan 21

3

4

New Potato Salad

16 small new potatoes (5 cups)

2 Tbsp olive oil 1/4 cup green onions, chopped 1/4 tsp black pepper

1 tsp dill weed, dried

1. Thoroughly clean the potatoes with a vegetable 

brush and water.

2. Boil potatoes for 20 minutes or until tender.

3. Drain and cool potatoes for 20 minutes.

4. Cut potatoes into quarters and mix with olive oil, 

onions, and spices. 

5. Refrigerate and serve. 

Makes 5 servings. 

Per Serving:

Calories 187

Total fat 6 g

Saturated fat 1 g

Cholesterol 0 mg

Fiber 3 g

Serving size: 1 cup

Sodium 12 mg

Calcium 21 mg

Magnesium 36 mg

Potassium 547 mg

DAY 3

Chicken and Spanish Rice

1 cup onions, chopped 1/4 cup green peppers

2 tsp vegetable oil

1 8-oz can tomato sauce

1 tsp parsley, chopped 1/2 tsp black pepper

11/4 tsp garlic, minced

5 cup cooked rice (in unsalted water)

31/2 cups chicken breast, cooked (skin and 

bone removed), diced

1. In a large skillet, sauté onions and green peppers

in oil for 5 minutes on medium heat.

2. Add tomato sauce and spices. Heat through.

3. Add cooked rice and chicken, and heat through.

Makes 5 servings. 

Per Serving:

Calories 406

Total fat 6 g

Saturated fat 2 g

Cholesterol 75 mg

Fiber 2 g

Serving size: 11/2 cups

Sodium 367 mg

Calcium 45 mg

Magnesium 57 mg

Potassium 527 mg

DAY 4

To reduce sodium:

Use one 4-oz can of no-salt-added tomato sauce and

one 4-oz can of regular tomato sauce. New sodium

total = 226 mg.

2

Vinaigrette Salad Dressing

1 bulb garlic, separated and peeled 1/2 cup water

1 Tbsp red wine vinegar 1/4 tsp honey

1 Tbsp virgin olive oil 1/4 tsp black pepper

DAY 2

1. Place the garlic cloves into a small saucepan and

pour enough water (about 1/2 cup) to cover them.

2. Bring water to a boil, then reduce heat and 

simmer until garlic is tender, about 15 minutes.

3. Increase the heat for 3 minutes, and reduce the

liquid to 2 Tbsp.

4. Pour the contents into a small sieve over a bowl

and, with a wooden spoon, mash the garlic

through the sieve.

5. Whisk the vinegar and honey into the garlic 

mixture; mix in the oil and seasoning.

Makes 4 servings. 

Per Serving:

Calories 33

Total fat 3 g

Saturated fat 1 g

Cholesterol 0 mg

Fiber 0 g

Serving size: 2 Tbsp 

Sodium 0 mg

Calcium 2 mg

Magnesium 1 mg

Potassium 9 mg
22 High Blood Pressure

5

6

Spicy Baked Fish

1 pound cod (or other fish) fillet

1 Tbsp olive oil

1 tsp spicy seasoning, salt free

1. Preheat oven to 350°F. Spray a casserole dish

with cooking oil spray.

2. Wash and dry fish. Place in dish. Mix oil and 

seasoning, and drizzle over fish.

3. Bake uncovered for 15 minutes or until fish flakes

with fork. Cut into 4 pieces. Serve with rice.

Makes 4 servings. 

Per Serving:

Calories 133

Total fat 1 g

Saturated fat 0 g

Cholesterol 77 mg

Fiber 0 g

Serving size: 1 piece (3 oz) 

Sodium 119 mg

Calcium 20 mg

Magnesium 67 mg

Potassium 394 mg

DAY 6

5

Tuna Salad

2 6-oz can tuna, packed in water 1/2 cup raw celery, chopped 1/3 cup green onions, chopped

61/2 Tbsp mayonnaise, reduced fat

1. Rinse and drain tuna for 5 minutes. Break apart

with a fork.

2. Add celery, onion, and mayonnaise, and mix well. 

Makes 5 servings. 

Per Serving:

Calories 146

Total fat 7 g

Saturated fat 0 g

Cholesterol 25 mg

Fiber 1 g

Serving size: 1/2 cup

Sodium 158 mg

Calcium 15 mg

Magnesium 19 mg

Potassium 201 mg

DAY 5

Turkey Meatloaf

1 pound ground turkey, lean 1/2 cup oats, regular, dry

1 large egg, whole

1 Tbsp onion, dehydrated 1/4 cup catsup

1. Combine all ingredients and mix well.

2. Bake in a loaf pan at 350°F for 25 minutes 

or to internal temperature of 165°F.

3. Cut into five slices and serve.

Makes 5 servings. 

Per Serving:

Calories 196

Total fat 7 g

Saturated fat 2 g

Cholesterol 103 mg

Fiber 1 g

Serving size: 1 slice (3 oz)

Sodium 217 mg

Calcium 33 mg

Magnesium 35 mg

Potassium 292 mg

DAY 5
The DASH Eating Plan 23

6

7 1. Preheat oven to 350°F. Lightly spray a 9 x 13 inch 

baking dish with vegetable oil spray.

2. In a small bowl, combine 1/8 cup mozzarella and 

1 Tbsp Parmesan cheese. Set aside.

3. In a medium bowl, combine remaining mozzarella

and Parmesan cheese with all of the cottage

cheese. Mix well and set aside.

4. Combine tomato sauce with remaining ingredients. Spread a thin layer of tomato sauce in the

bottom of the baking dish. Add a third of the 

noodles in a single layer. Spread half of the 

cottage cheese mixture on top. Add a layer of 

zucchini. Repeat layering. Add a thin coating 

of sauce. Top with noodles, sauce, and reserved

cheese mixture. Cover with aluminum foil.

5. Bake 30 to 40 minutes. Cool for 10 to 15 minutes. 

Cut into 6 portions.

Makes 6 servings.

Per Serving:

Calories 276

Total fat 5 g

Saturated fat 2 g

Cholesterol 11 mg

Fiber 5 g

Serving size: 1 piece 

Sodium 380 mg

Calcium 216 mg

Magnesium 55 mg

Potassium 561 mg

To reduce sodium:

Use unsalted cottage cheese. 

New sodium total = 196 mg.

Scallion Rice

41/2 cups cooked rice (in unsalted water)

11/2 tsp bouillon granules, unsalted 1/4 cup scallions (green onions), chopped

1. Cook rice according to directions on the package.

2. Combine the cooked rice, scallions, and bouillon 

granules, and mix well.

3. Measure 1 cup portions and serve. 

Makes 5 servings. 

Per Serving:

Calories 185

Total fat 1 g

Saturated fat 0 g

Cholesterol 0 mg

Fiber 1 g

Serving size: 1 cup

Sodium 3 mg

Calcium 24 mg

Magnesium 20 mg

Potassium 80 mg

DAY 6

Zucchini Lasagna

1/2 pound cooked lasagna noodles 

(in unsalted water)

3/4 cup mozzarella cheese, part-skim, 

grated

11/2 cups cottage cheese, fat free 1/4 cup Parmesan cheese, grated

11/2 cups zucchini, raw, sliced

21/2 cups tomato sauce, no salt added

2 tsp basil, dried

2 tsp oregano, dried 1/4 cup onion, chopped

1 clove garlic 1/8 tsp black pepper

DAY 7
box 12 Making the DASH to Good Health

The DASH plan is a new way of eating—for a lifetime. If you slip from the eating plan

for a few days, don’t let it keep you from reaching your health goals. Get back on

track. Here’s how:

• Ask yourself why you got off the track.

Was it at a party? Were you feeling stress at home or work? Find out what triggered your

sidetrack—and start again with the DASH plan.

• Don’t worry about a slip.

Everyone slips—especially when learning something new. Remember that changing your

lifestyle is a long-term process.

• See if you tried to do too much at once.

Often, those starting a new lifestyle try to change too much at once. Instead, change one 

or two things at a time. Slowly but surely is the best way to succeed. 

• Break the process down into small steps.

This not only keeps you from trying to do too much at once, but also keeps the changes 

simpler. Break complex goals into smaller, simpler steps, each of which is attainable.

• Write it down.

Use the table on page 12 to keep track of what you eat. This can help you find the problem.

Besides noting what you eat, also record: where you are, what you're doing, and how you feel.

Keep track for several days. You may find, for instance, that you eat high fat foods while

watching television. If so, you could start keeping a substitute snack on hand to eat instead of 

the high fat foods. This record also helps you be sure you’re getting enough of each food group.

• Celebrate success. 

Treat yourself to a nonfood treat for your accomplishments.

U.S. DEPARTMENT

OF HEALTH 

AND HUMAN SERVICES

National

Institutes 

of Health 

National Heart, 

Lung, and Blood 

Institute

National High Blood

Pressure Program

NIH Publication No. 03-4082

Originally Printed 1998

Reprinted February 1999

Revised May 2003

Want To Learn More?

Bulk copies of Facts About the DASH Eating Plan fact sheet are available at a minimal cost from the NHLBI Health

Information Center. 

For More Information

The NHLBI Health Information Center is a service of the National Heart, Lung, and Blood Institute (NHLBI) of the

National Institutes of Health. The NHLBI Health Information Center provides information to health professionals,

patients, and the public about the treatment, diagnosis, and prevention of heart, lung, and blood diseases. For more

information, contact:

NHLBI Health Information Center 

P.O. Box 30105

Bethesda, MD 20824-0105

Phone: 301-592-8573

TTY: 240-629-3255

Fax: 301-592-8563

Web site: http://www.nhlbi.nih.gov

For more information about hypertension, visit the NHLBI’s online guide to lowering high blood pressure. It can 

be found through the NHLBI Web site at http://www.nhlbi.nih.gov—look for special Web pages. You can order 

“Your Guide to Lowering Blood Pressure” from the NHLBI Web site. Or, order it from the NHLBI Health Information

Center—ask for NIH Publication No. 03-5232.

The NHLBI Web site has information on other heart-related topics too. Or, to obtain information on other topics, 

write to the NHLBI Health Information Center.

To hear recorded messages about high blood pressure prevention and treatment, call toll-free 1-800-575-WELL (9355).

The information line also has messages on high blood cholesterol. The messages are available in English and Spanish.

Menus and recipes were analyzed using the Minnesota Nutrition Data System software—Food Data Base version 4.02_30; Nutrient Data

Base version 4.02_30—developed by the Nutrition Coordinating Center, University of Minnesota, Minneapolis, MN.