High Blood Pressure Month

The DASH diet was created to treat or prevent hypertension (high blood pressure). DASH stands for Dietary Approaches to Stop Hypertension. This diet is rich in foods that are high in potassium, calcium and magnesium, which are nutrients known to help control high blood pressure. The diet limits foods that are high in sodium, saturated fat and added sugars which can cause hypertension. According to multiple studies the DASH diet can lower blood pressure in as little as two weeks. The diet is rich flexible and is rich in vegetables, fruits and whole grains. To learn more about the diet, recommended servings and what to eat, visit: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456 or talk to a doctor or dietitian.

The Mayo clinic also offers sample menus for people that are unsure on how to start the DASH diet. One sample menu is:


1 store-bought (commercial) whole-wheat bagel with 2 tablespoons peanut butter (no salt added)

1 medium orange

1 cup fat-free milk

Decaffeinated coffee


Spinach salad made with:

4 cups of fresh spinach leaves

1 sliced pear

1/2 cup canned mandarin orange sections

1/3 cup slivered almonds

2 tablespoons red wine vinaigrette

12 reduced-sodium wheat crackers

1 cup fat-free milk


Herb-crusted baked cod, 3 ounces cooked (about 4 ounces raw)

1/2 cup brown rice pilaf with vegetables

1/2 cup fresh green beans, steamed

1 small sourdough roll

2 teaspoons olive oil

1 cup fresh berries with chopped mint

Herbal iced tea

Snack (anytime)

1 cup fat-free, low-calorie yogurt

4 vanilla wafers

If you would like more menu ideas, visit: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20047110