DASH · Lower-Sodium · Heart-Healthy
Lower-sodium, potassium-rich meals built on the DASH pattern (Dietary Approaches to Stop Hypertension) for healthy blood pressure. Full nutritional transparency for every serving, so you can cook with confidence and eat without second-guessing every meal.
$14.99
One-time purchase, keep forever, instant download.
“As a registered dietitian, I feel comfortable recommending MedMenu.” Susan G. Rodder, MS, RDN, LD
Accurate per-serving numbers you can trust, so every meal is one less thing to second-guess.
You see the numbers that matter, per serving, and they are accurate.
Sodium, potassium, and fiber for every meal, calculated from USDA and other published food databases for each ingredient, not estimated or copied from a blog.
Only recipes that fit the DASH pattern make it in.
Each meal is measured against the lower-sodium DASH target and included only when it clears it, while staying rich in the potassium and fiber DASH is known for.
Sodium is handled with care.
Salty extras are left out, added salt is kept optional, and broth is specified low-sodium, so the low numbers you see are the numbers you get.
Guidance, not just recipes.
Portion sizes, timing, and plain-language notes on why each meal fits a lower-sodium, potassium-rich pattern.
Grounded in the research.
Built on the DASH and DASH-Sodium studies and the NHLBI DASH eating plan, with the references cited.
Sample day, worked out in full
Here is Day 1, exactly as it appears in the plan: every meal with sodium, potassium, fiber, protein, and calories for the portion you eat, added up into one day.
Vegetable Frittata with Whole Wheat Toast
Grilled Fish with Quinoa and Steamed Broccoli
Zucchini Noodles with Shrimp
Stuffed Dates with Almond Butter
Every one of the 7 days is calculated the same way, meal by meal, so the whole week adds up like this one does.
Information, not medical advice.
Lower-sodium, potassium-rich meals built on the DASH pattern for healthy blood pressure. Here is where every day of this plan lands:
The DASH-Sodium trial found that about 1,500 mg of sodium a day lowered blood pressure further than a higher-sodium diet. DASH is also built to be rich in potassium and fiber, so this plan features those foods rather than limiting them, and shows the per-serving figures so you and your doctor or dietitian can adjust to your own needs. Nutrition is calculated for each ingredient from USDA and other published food databases.
Most free DASH meal plans skip the numbers that matter. This one calculates them for every meal.
| This plan | A typical free meal plan | |
|---|---|---|
| Sodium, potassium, fiber | Shown per serving for every meal | Usually missing or estimated |
| How numbers are sourced | Per ingredient from USDA and other published databases | Copied from a blog, if shown at all |
| Recipes | 28 distinct meals, no repeats across the week | Often repeated or generic |
| Guidance | Portion sizes, timing, cited DASH-trial, NHLBI and BMJ evidence | Little or none |
| Format | 76-page illustrated PDF, yours to keep | A blog post or thin printable |
Ungated preview
Enter your email for the sample download. No account or password.
This is a comprehensive website! Recipes look great and represent a variety of cuisines. You have emphasized the appropriate nutrients. Guidance tips are helpful. Science tab provides evidence-based references and are appropriate for the diseases addressed. Links to Drugs.com, WebMD & Medline are nice. As a registered dietitian, I feel comfortable recommending MedMenu.
Susan G. Rodder, MS, RDN, LD
Registered Dietitian
MedMenu offers all the data you need to plan meals based on specific dietary needs. There are lot of great recipes from a variety of cuisines to choose from, or you can test your own recipe to see how well it fits into your dietary guidelines.
Valerie B.
MedMenu user
Diabetically Speaking with SmartMove360
The DASH pattern is rich in vegetables, fruit, whole grains, beans, nuts, lean poultry and fish, and lower in sodium, saturated fat and added sugar. It is built to be high in potassium and fiber, which support healthy blood pressure. Your own targets are individual, so set them with your doctor or a registered dietitian.
No. MedMenu is an information tool, not medical or nutritional advice, and does not diagnose, treat, or manage any condition. Your doctor or a registered dietitian sets your personal targets, so use this plan alongside their guidance.
A downloadable PDF you keep forever, a full week of lower-sodium DASH eating. Here is everything inside:
You get an instant download right after checkout, plus a link emailed to you that is good for 30 days.
DASH is more than cutting salt. It keeps sodium low while also raising potassium, fiber and whole foods, the combination the research links to healthy blood pressure. This plan targets the lower-sodium DASH level of about 1,500 mg of sodium a day.
Instant download after checkout, plus a link emailed to you, good for 30 days.
Endorsed by a Registered Dietitian · one-time purchase · keep forever.