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What 1,800 Calories Looks Like (DASH Diet)

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The DASH diet, which stands for Dietary Approaches to Stop Hypertension, focuses on foods that help lower high blood pressure and promote heart health. DASH meals are low-sodium; sodium intake is capped at 1 teaspoon (2,300mg) per day and, for some, a lower-salt version is recommended (1,500mg of sodium per day).

DASH guidelines place an emphasis on minimal red and processed meats, and low amounts of added sugar and saturated fat. DASH is predominantly plant-based, consisting mostly of veggies, fruits, whole grains and beans.

Here, a look at a sample 1,800-calorie menu with less than 1,000mg of sodium.

BREAKFAST

MORNING SNACK

LUNCH

AFTERNOON SNACK

DINNER

DESSERT

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