8 DASH Diet Recipes That Discourage Hypertension

by Ani Manukian, RDN, LD

Last Updated: August 13, 2020

The DASH Diet (Dietary Approaches to Stop Hypertension) is a proven nutritional therapy diet to stop hypertension, create favorable changes in blood lipids, weight, and decrease the overall risk of cardiovascular disease. The premise of the diet is to decrease the risk of cardiovascular disease by increasing fiber and decreasing sodium and fat consumption. This leads to a diet that is rich in fruits and vegetables, whole grains, and low-fat dairy, and allows moderate amounts of lean meats and oils. The foundation of this diet is reaching a certain number of servings of each food group daily.

A 2,000 calorie daily DASH diet is comprised:
  • 6-8 servings of grains
  • 4-5 servings of fruits
  • 4-5 servings of vegetables
  • 2-3 servings of low fat dairy
  • 2 2-3-ounce servings of protein (meat, fish and eggs)
  • 1 serving of beans/legumes/nuts/seeds
  • 2-3 heart healthy fats

The goal is to not only consume the right amounts of each food group, but for these foods to all be DASH-friendly. So, what is a DASH-friendly food? An item that has 3g or less fat per serving and 480mg of sodium per serving or less. To really zone in on limiting the sodium, one can look for 140mg or less of sodium per serving of food.

In order to create a balanced plate, each meal should contain at least 3 of the 5 food groups, focusing on the mainstays of the DASH diet – fruits and vegetables, whole grains, low-fat dairy and/or lean protein like egg whites. Check out some ideas below, to get your day started off the DASH way!
  1. Berry Parfait
    Layer protein-rich Greek yogurt (try Oikos Triple Zero which provides a whopping 15g protein, has no added sugar, no fat and 5 g of fiber per serving) with 1 cup mixed berries (frozen berries work well in a pinch), and 1/4 cup whole grain rolled oats or toasted quinoa as a crunchy alternative to high-sugar/high-fat granolas.
  2. Greek Omelet
    Sauté 1 cup of fresh vegetables such as red onion, greens, cherry tomatoes, and mushroom with olive oil cooking spray, cook in 2-3 egg whites, then top with low-fat feta cheese; add 1 piece of whole wheat toast and spread with 2 tbsp of mashed avocado.
  3. Cinnamon Apple Oats
    Cook 1/2 cup whole grain rolled oats in skim milk, then top with 1 small diced apple and cinnamon to taste; add 2-3 hard-cooked or scrambled egg whites on the side in order to add some protein to the meal.
  4. Classic Breakfast
    Create a balanced plate with 1 Applegate Chicken & Maple Breakfast Sausage, 1 egg white, 1 piece whole wheat toast with 2 tbsp mashed avocado, and a small orange.
  5. Breakfast Burrito
    Sauté red and green bell peppers and onions in olive oil cooking spray, cook in 2-3 egg whites, and wrap in 1 Xtreme Wellness High-Fiber wrap! Option to add 1 tbsp of guacamole and salsa for a Mexican twist.
  6. Blueberry Pancakes/Waffles
    Make 1 serving of Kodiak Cakes Buttermilk Pancake and Waffle Mix made with skim milk. Top with 1/2 cup no-sugar-added homemade blueberry syrup (this accounts for a serving of fruit!). There is no additional protein needed as this pancake mix packs 18g of protein per serving when made with milk.
  7. Tropical Cottage Cheese Parfait
    Layer 1/2 cup low-fat cottage cheese (try Good Culture which has probiotics for gut health) with 1 cup tropical fruits like mango, pineapple (or try this frozen mix) and 1/4 cup toasted quinoa.
  8. Toast Two Ways
    It’s the best of both worlds – sweet and savory! Top 1 piece of whole wheat toast with 2 tbsp of your favorite nut butter, fresh fruit like sliced banana, peach or strawberry slices, and a sprinkle of chia seeds. Top another piece of whole wheat toast with 2-3 scrambled egg whites, salsa, 2 tbsp of mashed avocado and low-fat feta cheese.

While the DASH diet is low in fat and sodium, it is still high in flavor and in fun. For more tips and recipe ideas, or to learn more about the DASH diet and if this is a good fit for you, schedule your FREE Telenutrition visit with one of Our Kroger Registered Dietitians.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.


Ani Manukian, RDN, LD

Ani Manukian, RDN, LD

Ani is living her dream as a real food dietitian, helping her patients merge the science of nutrition with the art of creating tasty, balanced meals. She competes in the sport of weightlifting and has personal and professional experience in sports nutrition, flexible dieting, and weight loss.