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DASH Diet Sample Menu

British Columbia Specific Information

High blood pressure, also called hypertension, can damage your blood vessels, heart and kidneys. This damage can cause a heart attack, stroke or other health problems. Your blood pressure reading is based on two measurements called systolic and diastolic. The systolic (top number) and diastolic (bottom number) are written as a ratio, for example (120/80 mmHg). A reading of more than 140/90 mmHg taken at your healthcare provider’s office may indicate high blood pressure. This figure is different for people with diabetes whose blood pressure should be below 130/80 mmHg. People suffering from other illnesses will have different target normal values. For more information on hypertension, visit the Heart & Stroke Foundation and Hypertension Canada.

Healthy lifestyle choices can help lower your blood pressure and improve your health. For information on healthy eating for lowering your blood pressure, see:

You may also call 8-1-1 to speak to a registered dietitian, Monday to Friday 9:00 a.m. to 5:00 p.m., or you can Email a HealthLinkBC Dietitian.

Topic Overview

DASH is an eating plan that can help lower your blood pressure. DASH stands for Dietary Approaches to Stop Hypertension.footnote 1 Hypertension is high blood pressure.

For more information on the DASH diet, see High Blood Pressure: Using the DASH Diet.

The food groups and serving sizes in the menu below are based on the DASH diet from the U.S. National Heart, Lung, and Blood Institute. These servings may not match Canada's Food Guide.

Here is a sample menu for the DASH diet. It is based on a 2,000-calorie diet with 1,500 mg of sodium. This is a menu for one day.


  • 3/4 cup (175 mL) bran flakes cereal
  • 1 cup (250 mL) skim milk
  • 1 medium banana
  • 1 slice whole wheat toast
  • 1 teaspoon (5 mL) jelly
  • 1/2 cup (125 mL) orange juice


  • 3 oz (90 g) skinless chicken breast
  • 1 pita bread
  • 1 tablespoon (15 mL) low-fat mayonnaise
  • Raw vegetables: 3 or 4 carrot sticks, celery sticks, radishes, 2 loose lettuce leaves
  • 1 peach


  • 1/4 cup (60 mL) dried apricots
  • 1/3 cup (75 mL) mixed, unsalted nuts
  • 1 cup (250 mL) skim milk


  • 3 oz (90 g) grilled salmon
  • 1/2 cup (125 mL) brown rice
  • 1 cup (250 mL) steamed broccoli
  • Spinach salad with 1 cup (250 mL) raw spinach, 2 cherry tomatoes, 2 cucumber slices
  • 1 tablespoon (15 mL) low-sodium, homemade vinaigrette salad dressing
  • 1 cup (250 mL) grape juice

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  1. National Heart, Lung, and Blood Institute (2006). Your Guide to Lowering Your Blood Pressure With DASH (NIH Publication No. 06-4082). Available online:


Current as of:
August 31, 2020

Author: Healthwise Staff
Medical Review:
E. Gregory Thompson MD - Internal Medicine
Brian D. O'Brien MD - Internal Medicine
Martin J. Gabica MD - Family Medicine
Adam Husney MD - Family Medicine
Colleen O'Connor PhD, RD - Registered Dietitian