Mixed Berries with Greek Yogurt — 44mg sodium per serving

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Mediterranean Recipes for High Blood Pressure

Every recipe shows per-serving sodium compared to DASH Eating Plan (NHLBI) limits. You see exactly where each dish falls before you cook.

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44mg sodium

Mixed Berries with Greek Yogurt 9% of NHLBI/AHA's 500mg per-meal limit

Mediterranean meals, checked against DASH blood pressure guidelines

Each card shows per-serving sodium against DASH limits. Tap any card for the full breakdown.

Breakfast

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Mixed Berries with Greek Yogurt

Sodium per serving44mg / 500mg

Protein 14.8g Fiber 2.4g 340 cal

Per serving (1 of 1) vs. NHLBI/AHA limits

Sodium44mg / 500mg limit

Potassium856mg / 1,400mg+ target

Fiber2.4g / 3g+ target

Why berries matters: Berries contains anthocyanins, polyphenols, which neutralizes free radicals.

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Greek-style Baked Cod with Lemon and Herbs

Lunch

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Greek-style Baked Cod with Lemon and Herbs

Sodium per serving58mg / 500mg

Protein 18.3g Fiber 1.2g 163 cal

Per serving (1 of 4) vs. NHLBI/AHA limits

Sodium58mg / 500mg limit

Potassium465mg / 1,400mg+ target

Fiber1.2g / 3g+ target

May reduce blood pressure. How?

Garlic (Allicin) — promotes nitric oxide production and vasodilation. Source

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Greek Yogurt with Sliced Peaches and Almond Butter

Dinner

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Greek Yogurt with Sliced Peaches and Almond Butter

Sodium per serving44mg / 500mg

Protein 16.3g Fiber 3.0g 202 cal

Per serving (1 of 1) vs. NHLBI/AHA limits

Sodium44mg / 500mg limit

Potassium471mg / 1,400mg+ target

Fiber3.0g / 3g+ target

Yogurt (Probiotics, calcium, protein) — probiotics support beneficial gut bacteria.

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2,000+ recipes analyzed across 45 nutrients each

How MedMenu classifies recipes for high blood pressure

Every recipe is checked against these thresholds

Based on DASH Eating Plan (NHLBI) and the AHA 2021 Dietary Guidance

≤ 1,500mg Sodium per day Evidence grade A

≥ 4,700mg Potassium per day Evidence grade A

≥ 500mg Magnesium per day Evidence grade B

DASH pattern Dietary approach Evidence grade A

Recipes that meet all thresholds are tagged as suitable. 45 nutrients analyzed per serving.

Common questions

Is Mediterranean food good for high blood pressure?

The DASH eating plan recommends limiting sodium to 1,500mg per day (roughly 500mg per meal). Mediterranean cooking can fit within DASH limits when you know the sodium per serving. MedMenu shows that for every recipe.

How much sodium per meal with high blood pressure?

The DASH plan targets 1,500mg per day — about 500mg per meal. The AHA sets an upper limit at 2,300mg/day. Every MedMenu recipe shows sodium per serving against these limits.

Which Mediterranean dishes are lowest in sodium?

Dishes built around fresh vegetables, herbs, and spices (rather than cured meats, soy sauce, or cheese) tend to be lowest. MedMenu shows exact sodium per serving so you can compare before choosing.

What nutrients help lower blood pressure?

The DASH diet emphasizes potassium (4,700mg/day), magnesium (500mg/day), and calcium (1,250mg/day) alongside low sodium. These minerals help relax blood vessels. MedMenu tracks all of these per serving.

Mediterranean Recipes for High Blood Pressure

Mediterranean meals, checked against DASH blood pressure guidelines

Mixed Berries with Greek Yogurt

Greek-style Baked Cod with Lemon and Herbs

Greek Yogurt with Sliced Peaches and Almond Butter

Every recipe is checked against these thresholds

Common questions

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