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What 2,000 Calories on the DASH Diet Looks Like

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Dietary Approaches to Stop Hypertension (DASH) is a whole-food based diet that helps support a heart-healthy eating plan. In addition to lowering high blood pressure, DASH has been shown to lower total and LDL cholesterol and even improve brain function.

On your plate, the DASH diet looks like plenty of fruits, vegetables, whole grains, nuts, beans, fish, poultry and low-fat dairy, with fewer sweets and red meat. Following DASH is great for weight management because it’s flexible, balanced and is easily adaptable to most lifestyles.

The meal plan below shows you how to cook delicious DASH-friendly meals with a budget of 2,000 calories. To lower your sodium intake even more, choose no-salt-added canned tuna and swap the smoked salmon for fresh cooked salmon.

BREAKFAST

SNACK 1

LUNCH

SNACK 2

DINNER

DESSERT

TOTAL: 1,989 CALORIES

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