Here are some recipes to help you cook up a week of tasty, heart healthy meals. If you're following the DASH eating plan at 1,500 milligrams of sodium per day or just want to reduce your sodium intake, use the suggested recipe changes.
3 1/4 cups chicken breast, cooked, cubed, and skinless
1/4 cup celery, chopped
1 Tbsp lemon juice
1/2 tsp onion powder
1/8 tsp salt*
3 Tbsp mayonnaise, low-fat
* To reduce sodium, omit the 1/8 tsp of added salt. New sodium content for each serving is 120 mg.
Makes 5 servings
Serving Size: 3/4 cup
Per Serving:
Calories: 176
Total Fat: 6 g
Saturated Fat: 2 g
Cholesterol: 77 mg
Sodium: 179 mg
Protein: 27 g
Carbohydrate: 2 g
Calcium: 16 mg
Magnesium: 25 mg
Potassium: 236 mg
Fiber: 0 g
2 Tbsp olive oil
2 small onions, chopped
3 cloves garlic, chopped
1 1/4 cups zucchini, sliced
1 Tbsp oregano, dried
1 Tbsp basil, dried
1 8 oz can tomato sauce
1 6 oz can tomato paste*
2 medium tomatoes, chopped
1 cup water
* To reduce sodium, use a 6-oz can of low-sodium tomato paste. New sodium content for each serving is 253 mg.
Makes 6 servings
Serving Size: 3/4 cup
Per Serving:
Calories: 105
Total Fat: 5 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 479 mg
Protein: 3 g
Carbohydrate: 15 g
Calcium: 49 mg
Magnesium: 35 mg
Potassium: 686 mg
Fiber: 4 g
1 bulb garlic, separated and peeled
1/2 cup water
1 Tbsp red wine vinegar
1/4 tsp honey
1 Tbsp virgin olive oil
1/4 tsp black pepper
Makes 4 servings
Serving Size: 2 Tbsp
Per Serving:
Calories: 33
Total Fat: 3 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 1 mg
Protein: 0 g
Carbohydrate: 1 g
Calcium: 3 mg
Magnesium: 1 mg
Potassium: 6 mg
Fiber: 0 g
16 small new potatoes (5 cups)
2 Tbsp olive oil
1/4 cup green onions, chopped
1/4 tsp black pepper
1 tsp dill weed, dried
Makes 5 servings
Serving Size: 1 cup
Per Serving:
Calories: 196
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 17 mg
Protein: 4 g
Carbohydrate: 34 g
Calcium: 31 mg
Magnesium: 46 mg
Potassium: 861 mg
Fiber: 4 g
1 cup onions, chopped
3/4 cup green peppers
2 tsp vegetable oil
1 8 oz can tomato sauce*
1 tsp parsley, chopped
1/2 tsp black pepper
1 1/4 tsp garlic, minced
5 cups cooked brown rice (cooked in unsalted water)
3 1/2 cups chicken breasts, cooked, skin and bone removed, and diced
* To reduce sodium, use one 4-oz can of low-sodium tomato sauce and one 4-oz can of regular tomato sauce. New sodium content for each serving is 215 mg.
Makes 5 servings
Serving Size: 11/2 cup
Per Serving:
Calories: 428
Total Fat: 8 g
Saturated Fat: 2 g
Cholesterol: 80 mg
Sodium: 341 mg
Protein: 35 g
Carbohydrate: 52 g
Calcium: 50 mg
Magnesium: 122 mg
Potassium: 545 mg
Fiber: 8 g
2 6 oz cans tuna, water pack
1/2 cup raw celery, chopped
1/3 cup green onions, chopped
6 1/2 Tbsp mayonnaise, low-fat
Makes 5 servings
Serving Size: 1/2 cup
Per Serving:
Calories: 138
Total Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 25 mg
Sodium: 171 mg
Protein: 16 g
Carbohydrate: 2 g
Calcium: 17 mg
Magnesium: 19 mg
Potassium: 198 mg
Fiber: 0 g
1 pound lean ground turkey
1/2 cup regular oats, dry
1 large egg, whole
1 Tbsp onion, dehydrated flakes
1/4 cup ketchup*
* To reduce sodium, use low-sodium ketchup. New sodium content for each serving is 74 mg.
Makes 5 servings
Serving Size: 1 slice (3 oz)
Per Serving:
Calories: 191
Total Fat: 7 g
Saturated Fat: 2 g
Cholesterol: 103 mg
Sodium: 205 mg
Protein: 23 g
Carbohydrate: 9 g
Calcium: 24 mg
Magnesium: 33 mg
Potassium: 268 mg
Fiber: 1 g
8 oz plain yogurt, fat-free
1/4 cup mayonnaise, low-fat
2 Tbsp chives, dried
2 Tbsp dill, dried
2 Tbsp lemon juice
Mix all ingredients in bowl and refrigerate.
Makes 5 servings
Serving Size: 2 Tbsp
Per Serving:
Calories: 39
Total Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 3 mg
Sodium: 66 mg
Protein: 2 g
Carbohydrate: 4 g
Calcium: 76 mg
Magnesium: 10 mg
Potassium: 110 mg
Fiber: 0 g
1 pound salmon (or other fish) fillet
1 Tbsp olive oil
1 tsp spicy seasoning, salt-free
Makes 4 servings
Serving Size: 1 piece (3 oz)
Per Serving:
Calories: 192
Total Fat: 11 g
Saturated Fat: 2 g
Cholesterol: 63 mg
Sodium: 50 mg
Protein: 23 g
Carbohydrate: ‹1 g
Calcium: 18 mg
Magnesium: 34 mg
Potassium: 560 mg
Fiber: 0 g
4 1/2 cups cooked brown rice (cooked in unsalted water)
1 1/2 tsp bouillon granules, low sodium
1/4 cup scallions (green onions), chopped
Makes 5 servings
Serving Size: 1 cup
Per Serving:
Calories: 200
Total Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 18 mg
Protein: 5 g
Carbohydrate: 41 g
Calcium: 23 mg
Magnesium: 77 mg
Potassium: 92 mg
Fiber: 6 g
1/2 pound cooked lasagna noodles, cooked in unsalted water
3/4 cup part-skim mozzarella cheese, grated
1 1/2 cups cottage cheese,* fat-free
1/4 cup Parmesan cheese, grated
1 1/2 cups raw zucchini, sliced
2 1/2 cups low-sodium tomato sauce
2 tsp basil, dried
2 tsp oregano, dried
1/4 cup onion, chopped
1 clove garlic
1/8 tsp black pepper
* To reduce sodium, use low-sodium cottage cheese. New sodium content for each serving is 165 mg.
Makes 6 servings
Serving Size: 1 piece
Per Serving:
Calories: 200
Total Fat: 5 g
Saturated Fat: 3 g
Cholesterol: 12 mg
Sodium: 368 mg
Protein: 15 g
Carbohydrate: 24 g
Calcium: 310 mg
Magnesium: 46 mg
Potassium: 593 mg
Fiber: 3 g
Introduction
What Is High Blood Pressure?
What Is the DASH Eating Plan?
- How Do I Make the DASH?
- How Can I Get Started on the DASH Eating Plan?
A Week With the DASH Eating Plan
Recipes for Heart Health
To Learn More