DASH Low Sodium Diet: Heart-Healthy Foods to Reduce Hypertension Naturally

Overview: The DASH low sodium diet is a heart-healthy eating plan designed to reduce high blood pressure naturally. It focuses on fruits, vegetables, whole grains, lean proteins, and healthy fats while limiting salt, added sugars, and saturated fats. Rich in potassium, magnesium, and fiber, this diet supports better heart health, lower cholesterol, and improved weight management. By reducing processed foods and emphasizing nutrient-dense meals, the DASH diet can help control hypertension and promote overall wellness. 

DASH Diet Meal Plan 

(based on the average 2000-calorie per-day diet)  

• Fruits: 4-5 servings/ day.  They are important because of their low-caloric and high-nutrient density, provide a rich source of potassium and magnesium, and the satiating effects of fiber.  

• • One serving: 

• • • 1 medium piece of fruit 

• • • ½ cup fresh or canned fruit 

• • • ¼ cup dried fruit  

• Vegetables: 4-5 servings/ day. Important because of the low-caloric and high-nutrient density, it provides a rich source of potassium and magnesium and the satiating effects of fiber.  

• • One serving:  

• • • 1 cup raw leafy greens 

• • • ½ cup cut-up raw or cooked vegetables 

• Low-fat dairy: 2-3 servings/day such as yogurt, milk, or cheese.  Important for providing protein and calcium.  

• • One serving:  

• • • 1 cup milk or yogurt 

• • • 1.5 oz cheese 

• Nuts and seeds: 5 servings/ week. Important for beneficial mono- and polyunsaturated fats, fiber and protein. 

• • One serving:  

• • • ⅓ cup nuts 

• • • 2 T nut butter 

• • • 2 T seeds 

• Legumes: 1 serving/ day. It is important to provide a rich source of protein and fiber.  

• • One serving:  

• • • ½ cup cooked legumes 

• Lean meats, poultry, fish, and eggs: up to 6 servings/day. Important source of protein.  

• • One serving:  

• • • One egg 

• • • 1 oz cooked meats, poultry or fish  

• • • Whole grains: 6-8 servings a day. Important source of energy and fiber.  

• • One serving:  

• • • 1 slice bread 

• • • ½ cup cooked rice, pasta, or cereal 

• Fats and oil: 2-3 servings/ day. Important source of energy and promotes satiety. 

• • One serving:  

• • • 1 tsp oil 

• • • 1 Tablespoon mayonnaise 

• • • 2 T salad dressing  

What to avoid:  

• Salt intake is limited to 2300 milligrams per day, 

• Added sugar intake to 5 or less servings per week, 

• Limit saturated fats such as in meats, full-fat dairy, and palm oil, 

• Trans fats are found in some processed foods. 

If you would like to streamline your diet, you can order a weight loss meal delivery plan from LifeChef. 

Low Sodium Protein Sources 

The main aspect of the DASH diet is keeping salt intake in check. Sodium is the main ingredient found in table salt. Sodium is a necessary electrolyte for the body, but when consumed in excess, can negatively impact blood pressure in some. Most foods that are high in sodium are processed and packaged foods that have added salt.  

Studies have shown that limiting sodium to 2,300 mg per day can help to lower blood pressure and that further limiting sodium levels to 1,500 can help to reduce blood pressure even more, which is essential for treating high blood pressure. It is estimated that the average adult eats about 3,300 – 4,200 mg of sodium per day.  For reference, 1 tsp of salt contains about 2,300 mg of sodium.  

Sodium is naturally found in foods, but most high intake comes from added salt. It is important to note that you still need some sodium in your diet and by limiting processed foods and eating a mostly whole foods-based diet you can help to achieve a healthy level.  

LifeChef limits the amount of sodium in the DASH diet/Low sodium meal plans to no more than 600 mg to ensure you do not exceed the recommended amounts.  

The Role of Magnesium and Potassium in Hypertension 

Potassium is a necessary electrolyte that helps to relax the blood vessels which can improve blood pressure. It is important to eat plenty of foods that will provide the body with potassium. High-potassium foods include dark leafy greens, whole grains, potatoes, avocados, bananas, beans, and lentils.  

Another electrolyte that helps to relax the blood vessels is magnesium. Foods that are rich in magnesium include dark leafy greens, nuts, seeds, avocado, and dark chocolate.  

Saturated Fats 

The DASH diet is low in saturated fats which are found in red meats, fried foods, and full-fat dairy products such as cream, full-fat cheese, butter, and ice cream. Processed foods that contain hydrogenated or partially hydrogenated fats or oils should be avoided as these are inflammatory ingredients. Processed or commercially prepared baked goods often contain higher amounts of saturated fats and trans fats as well.  

It is best to choose mono or polyunsaturated fats such as olive oil, avocado oil, avocado, olives, nuts, seeds, and fish such as salmon, herring, and sardines to help create a heart-healthy meal plan.  

LifeChef limits the saturated fats in the DASH diet/low-sodium meals to no more than 9 grams. 

Unsaturated Fats 

Unsaturated fats are essential to include in a healthy diet. These fats are found mostly in plant foods such as olive oil, nuts, seeds, and avocado as well as in fish. Unsaturated fats are beneficial for heart health, help reduce inflammation, improve cholesterol levels, and promote hormone health and brain health.  

The two types of these fats are monounsaturated fats and polyunsaturated fats. Monounsaturated fats are found in olive oil, avocados, nuts such as almonds, cashews, macadamia, and pecans, and seeds such as sesame and pumpkin. Polyunsaturated fats are found in fish, flaxseeds, walnuts, flax oil, sunflower oil, and chia seeds.  

LifeChef uses a majority of fats coming from unsaturated, healthy sources. That fat included in the meals is designed to promote satiety after the meal, leaving you feeling full and satisfied, which is beneficial for healthy eating. Healthy fats also promote overall health including heart health, cognition, and inflammation, making them a vital part of a healthy eating strategy. 

Benefits of the DASH Diet  

The DASH diet can promote several health benefits such as:  

• Foods that lower blood pressure,  

• Reduce LDL cholesterol, 

• Reduce blood sugar, 

• Decrease triglycerides, 

• Lower risk of metabolic disease, 

• Decrease risk of heart disease,  

• Lower risk of congestive heart failure, 

• Improve weight. 

DASH diet style of eating can be beneficial for any person looking to change to a healthier way of eating. It is customizable and can fit many different flavor preferences while adhering to diet limits.  

Setting up your Plate 

Start by filling up half your plate with vegetables to ensure you meet the number of servings recommended for a healthy eating plan. Try having two vegetable sides. Aim for a variety of plant foods and colors on your plate to get plenty of antioxidants, potassium, magnesium, and nutrients that support blood vessels and heart health. Next, add your protein food such as fish, lentils, beans, tofu, eggs, or poultry to fill up a quarter of your plate. Then, add a complex carbohydrate side such as brown rice, quinoa, farro, or buckwheat to fill the last quarter of your plate. After, top with a healthy fat such as nuts on a salad, olives, olive oil or avocado.  

LifeChef DASH/low sodium diet has a maximum of 50 g net carbs per meal in order to promote a balanced diet. Each meal ideally contains a protein component, a vegetable component or two, and a whole grain side. If you are looking to further improve your blood sugar or weight, you can opt for lower carb options such as nonstarchy vegetable sides within the DASH/low sodium food choices.  

Obstacles to following the DASH diet  

There are a few drawbacks to the Low Sodium Diet. Keeping to the daily sodium recommendation can be a challenge because sodium is added to most processed foods. On the other hand, some people are not as sensitive to the effects of sodium and do not need to limit the amount used to maintain healthy eating. It is important not to go too low in sodium because it is a necessary electrolyte for heart health and overall health.  

Some people may be troubled by the fact that it does not outline a specific way to lose weight. Others may find it hard to adjust to eating as much fiber as the DASH diet recommends. It is a good idea to gradually add high-fiber foods, such as whole grains, fruits, and vegetables, to avoid bloating and discomfort. Increase your fluid intake as you increase your fiber intake. In addition, portion sizes also need to be carefully monitored on the DASH diet. 

Frequently Asked Questions 

What is the DASH Diet? 

The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is an eating plan designed to help lower blood pressure and promote overall heart health. It emphasizes a balanced eating style that includes plenty of fruits, vegetables, whole grains, and lean proteins while limiting foods high in saturated fats, sodium, and added sugars. The DASH eating plan is particularly beneficial for people with high blood pressure or those looking to prevent hypertension. 

What foods are included in the DASH Diet? 

The DASH diet encourages a variety of food groups, making it a flexible and balanced eating plan. Key food categories include: 

• Vegetables: Aim for 4-5 servings per day. 

• Fruits: Target 4-5 servings per day. 

• Whole grains: Include 6-8 servings daily, such as brown rice, quinoa, and whole-grain bread. 

• Lean meats and Poultry: Limit to 2 or fewer servings per day. 

• Fat-free or low-fat dairy products: Aim for 2-3 servings per day. 

• Nuts, seeds, and legumes: 4-5 servings per week. 

• Vegetable oils: Use in moderation, aiming for about 2-3 servings per day. 

This balanced eating plan not only helps lower blood pressure but also supports overall health. 

How does the DASH Diet help lower blood pressure? 

The DASH diet is effective in helping lower blood pressure due to its focus on nutrient-rich foods that are low in sodium. By incorporating foods high in potassium, magnesium, and calcium, the diet helps balance electrolytes and improve vascular health. Reducing sodium intake is also crucial, as high sodium consumption can lead to elevated blood pressure levels. Studies have shown that following the DASH eating plan can lead to significant reductions in blood pressure, making it a recommended approach by the National Heart Association. 

What are the health benefits of the DASH Diet? 

The DASH diet offers numerous health benefits beyond lowering blood pressure. By emphasizing fruits, vegetables, whole grains, and lean proteins while limiting sodium and saturated fats, it supports heart health, aids in weight management, and reduces the risk of type 2 diabetes. Its focus on nutrient-dense foods enhances kidney function, bone strength, and overall nutrient intake, ensuring adequate levels of potassium, calcium, and magnesium. Additionally, its antioxidant-rich foods may lower cancer risk and improve mental health. With its balanced approach, the DASH diet promotes long-term well-being and a heart-healthy lifestyle.