Benefits:
- Clinically proven to lower blood pressure.
- Effective for managing diabetes and improving heart health.
Risks:
- May require meal prep effort due to focus on fresh ingredients.
DASH Diet (Dietary Approaches to Stop Hypertension)
Back to heart-healthy | All diets
Designed to lower blood pressure by focusing on nutrient-rich foods.
Key principles
- High in fruits, vegetables, whole grains, lean proteins, and low-fat dairy.
- Low in sodium, saturated fats, and added sugars.
Risks and benefits
Recipes for this diet
Meal-type groups show a focused preview first, with optional expansion when you want the full list.
breakfast (157)
- Almond Butter and Celery Bowl
- Almond Milk Smoothie with Pineapple
- Almond Milk Yogurt with Raspberries
- Almond Milk Yogurt with Strawberries
- Banana and Almond Butter Bowl
- Banana and Almond Milk Smoothie
- Banana and Chia Seed Bowl
- Banana and Peanut Butter Mash (#310)
- Berry and Chia Seed Smoothie
- Coconut Milk Smoothie with Fruit
- Coconut Yogurt with Raspberries
- Cottage Cheese and Pineapple Bowl
lunch (139)
- Sprouted Grain Pita with Hummus (#125)
- Whole Grain Bread with Hummus (#50)
- Whole Grain Pita with Hummus (#36)
- Avocado and Kale Salad (#138)
- Avocado and Spinach Smoothie Bowl (#130)
- Avocado and Tomato Wrap (Sprouted Grain) (#120)
- Black Bean and Corn Salad (#164)
- Black Bean and Corn Salad (#165)
- Black Bean and Corn Salad (#192)
- Chickpea and Cucumber Salad (#123)
- Chickpea and Tomato Bowl (#141)
- Chickpea and Tomato Salad (#40)
dinner (426)
dessert (342)
Need more? Open the full diet-filtered recipe index.