The Dietary Approaches to Stop Hypertension diet, more often referred to as the DASH diet, was created in association with research sponsored by the National Institutes of Health. It was originally devised as an approach to eating healthily which could also help to treat and prevent high blood pressure. The DASH diet emphasizes plenty of fresh fruits and vegetables, lean proteins, beans, wholegrains and healthy fats. In addition, it suggests limiting foods such as added sugar, salt, saturated fats and too much red meat.


For even more inspiration, check out our healthy recipe collections. Or why not discover even more expert information on other popular diets.

Visit our ‘All you need to know about diets’ page for recipes and more expert advice on weight loss, including low-GI and the Mediterranean diet’

Our top 10 DASH diet recipes

1. Healthy porridge bowl

Healthy porridge bowl

Start your day right with this filling bowl of oats, berries, banana and seeds. Made with milk for protein, it's healthy and packed with nutrients to fuel body and mind.

Healthy porridge bowl

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2. Crunchy oat clusters with peach & yogurt

A white bowl of oat clusters with peach slices and yogurt

This healthy homemade granola is high in fibre and packed with nutritious ingredients such as dried apricots, nuts, seeds and oats. Serve with yogurt for extra protein.

Crunchy oat clusters with peach & yogurt

3. Avocado & black bean eggs

A large bowl full of black beans, sliced avocado, fried eggs and tomatoes

Set yourself up for the day with this healthy veggie breakfast with eggs, avocado and black beans. It takes just 10 minutes to throw together and makes a great lunch, too.

Avocado & black bean eggs

4. Chicken with crushed harissa chickpeas

A plate of za'atar-coated chicken on top of smashed chickpeas

Need something speedy for dinner? Try this chicken, coated in flavourful za'atar and served with spiced chickpeas and lots of veg. It's simple, but seriously delicious.

Chicken with crushed harissa chickpeas

5. Mexican-style bean soup with shredded chicken & lime

Soup with shredded chicken

Use leftover chicken breast in this substantial healthy soup, made with beans, red pepper, tomato and chicken and on the tale in half an hour.

Mexican-style bean soup with shredded chicken & lime

6. Curried cod

A cod casserole with tinned tomatoes and coriander

Fish is a great lean protein source. Here it's used in an easy-to-prepare midweek one-pot with chickpeas, ginger and spices, making for a healthy, low-calorie meal that's packed with iron too.

Curried cod

7. Healthy tuna lettuce wraps

Tuna, rice, peas and diced cherry tomatoes in a lettuce cup

Make these nifty wraps with avocado mayo as a great low-carb, high-protein lunch. They're packed with omega-3-rich tuna and boast three of your five-a-day.

Healthy tuna lettuce wraps

8. Feta & kale loaded sweet potato

A blue-speckled plate with sweet potato halves on it, topped with salad leaves and feta

Serve up this sweet potato packed with feta, chickpeas and kale for a healthy lunch or dinner. Topped with pumpkin seeds, it delivers three of your five-a-day in fresh veg.

Feta & kale loaded sweet potato

9. Steaks with goulash sauce & sweet potato fries

A blue plate with seared steak,

Enjoy fillet steak with homemade sauce for a healthy dinner that also boasts sweet potato fries, spinach and cherry tomatoes. That's five portions of veg in one meal.

Steaks with goulash sauce & sweet potato fries

10. Broccoli pasta salad with eggs & sunflower seeds

A salad of boiled eggs, pasta and broccoli on a blue plate

Pack in protein and vitamins with this dish, made with broccoli, egg and wholewheat pasta. It's a healthy vegetarian lunch to keep you going on a busy afternoon.

Broccoli pasta salad with eggs & sunflower seeds

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This page was published on 2nd December 2020.


All health content on is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

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