Zade MR, Telkabadi MH, Bahmani F, et al.National Heart, Lung, and Blood Institute. DASH Eating Plan: An Eating Pattern for Diabetes Management. Impact of Chronic Dietary Red Meat, White Meat, or Non-Meat Protein on Trimethylamine N-Oxide Metabolism and Renal Excretion in Healthy Men and Women. Wang Z, Bergeron N, Levison BS, et al.Understanding Blood Pressure Readings.Effects of Lifestyle Modification on Patients With Resistant Hypertension. Blumenthal JA, Hinderliter AL, Smith PJ, et al.2021 Heart Disease and Stroke Statistics Update Fact Sheet.Centers for Disease Control and Prevention. 5 Surprising Facts About High Blood Pressure.1 small whole-wheat roll with 1 tsp margarine.Spinach sauté with ½ frozen spinach, 2 tsp canola oil, and 1 tbsp slivered, unsalted almonds.1 cup steamed broccoli (cooked from frozen).Turkey breast sandwich with 3 oz cooked turkey, 2 slices whole-wheat bread, 1 large leaf romaine lettuce, 2 slices tomato, 2 tsp low-fat mayonnaise, and 1 tbsp Dijon mustard.1 cup green peas sautéed with 1 tsp canola oil.Ham and cheese sandwich with 2 oz low-fat, low-sodium ham, 2 slices whole-wheat bread, 1 large leaf of romaine lettuce, 2 slices tomato, 1 slice reduced-fat cheddar cheese, and 1 tbsp low-fat mayonnaise.1 slice whole-wheat bread with 1 tsp margarine.Spinach salad with 1 cup fresh spinach leaves, ¼ cup grated carrots, ¼ cup sliced mushrooms, and 1 tbsp vinaigrette dressing.1 cup spaghetti with ¾ cup vegetarian spaghetti sauce and 3 tbsp Parmesan cheese.1 cup fat-free, no sugar added fruit yogurt.Chicken breast sandwich with 3 oz of skinless chicken breast, 2 slices whole-wheat bread, 1 slice reduced-fat cheddar cheese, 1 large leaf of romaine lettuce, 2 tomato slices, and 1 tbsp low-fat mayo.1 mini whole-wheat bagel with 1 tbsp peanut butter.1 small baked potato with 1 tbsp fat-free sour cream, 1 tbsp reduced fat cheddar cheese, and 1 tbsp chopped scallions.1 cup green beans sautéed with ½ tsp canola oil.3 oz roast beef with 2 tbsp fat-free beef gravy.½ cup fat-free, no sugar added fruit yogurt.Salad with ½ cup cucumber slices, ½ cup tomato wedges, 1 tbsp sunflower seeds, and 1 tsp low-calorie Italian dressing.¾ cup chicken salad with 2 slices whole wheat bread and 1 tbsp Dijon mustard.1 slice whole-wheat toast with 1 tsp trans-fat-free margarine.1 cup oatmeal topped with 1 tsp cinnamon.Cran-raspberry spritzer made with 4 oz cran-raspberry juice and 4 to 8 oz sparkling water.Beef and vegetable kebab, made with 3 oz of beef and 1 cup of peppers, onions, mushrooms, and cherry tomatoes.Tuna salad made with ½ cup drained, unsalted water-packed tuna, 2 tbsp light mayonnaise, 15 grapes, and ¼ cup diced celery served on top of 2½ cups romaine lettuce.1 slice whole-wheat bread with 1 tsp trans-fat-free margarine.

¾ cup bran flakes cereal with 1 cup low-fat milk.1 small whole-wheat roll and 1 tsp olive oil.2 cups mixed salad greens topped with 1 tbsp low-fat Caesar dressing.1 cup cooked whole-wheat spaghetti with 1 cup marinara sauce, no added salt.Trail mix made with ¼ cup raisins, about 22 unsalted mini twist pretzels, and 2 tbsp sunflower seeds.Curried chicken wrap made with a whole-wheat tortilla, ? cup chopped chicken, ½ cup chopped apple, 1½ tbsp light mayonnaise, and ½ tsp curry powder.1 bran muffin with 1 tsp trans-fat-free margarine.1 cup fresh mixed fruits topped with 1 cup fat-free, low-calorie vanilla-flavored yogurt, and ? cup walnuts.1 small sourdough roll with 2 teaspoons (tsp) olive oil.

Dash diet for high blood pressure