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Health Information for the Public

Your Guide to Lowering Your Blood Pressure With DASH —
Recipes for Heart Health

Here are some recipes to help you cook up a week of tasty, heart healthy meals. If you're following the DASH eating plan at 1,500 milligrams of sodium per day or just want to reduce your sodium intake, use the suggested recipe changes.

Day 1

Chicken Salad

3 1/4 cups chicken breast, cooked, cubed, and skinless
1/4 cup celery, chopped
1 Tbsp lemon juice
1/2 tsp onion powder
1/8 tsp salt*
3 Tbsp mayonnaise, low-fat
  1. Bake chicken, cut into cubes, and refrigerate.
  2. In a large bowl combine rest of ingredients, add chilled chicken and mix well.

* To reduce sodium, omit the 1/8 tsp of added salt. New sodium content for each serving is 120 mg.

Makes 5 servings
Serving Size: 3/4 cup

Per Serving:
Calories: 176
Total Fat: 6 g
Saturated Fat: 2 g
Cholesterol: 77 mg
Sodium: 179 mg
Protein: 27 g
Carbohydrate: 2 g
Calcium: 16 mg
Magnesium: 25 mg
Potassium: 236 mg
Fiber: 0 g


Day 2

Vegetarian Spaghetti Sauce

2 Tbsp olive oil
2 small onions, chopped
3 cloves garlic, chopped
1 1/4 cups zucchini, sliced
1 Tbsp oregano, dried
1 Tbsp basil, dried
1 8 oz can tomato sauce
1 6 oz can tomato paste*
2 medium tomatoes, chopped
1 cup water
  1. In a medium skillet, heat oil. Sauté onions, garlic, and zucchini in oil for 5 minutes on medium heat.
  2. Add remaining ingredients and simmer covered for 45 minutes. Serve over spaghetti.

* To reduce sodium, use a 6-oz can of low-sodium tomato paste. New sodium content for each serving is 253 mg.

Makes 6 servings
Serving Size: 3/4 cup

Per Serving:
Calories: 105
Total Fat: 5 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 479 mg
Protein: 3 g
Carbohydrate: 15 g
Calcium: 49 mg
Magnesium: 35 mg
Potassium: 686 mg
Fiber: 4 g

Vinaigrette Salad Dressing

1 bulb garlic, separated and peeled
1/2 cup water
1 Tbsp red wine vinegar
1/4 tsp honey
1 Tbsp virgin olive oil
1/4 tsp black pepper
  1. Place the garlic cloves into a small saucepan and pour enough water (about 1/2 cup) to cover them.
  2. Bring water to a boil, then reduce heat and simmer until garlic is tender, about 15 minutes.
  3. Reduce the liquid to 2 Tbsp and increase the heat for 3 minutes.
  4. Pour the contents into a small sieve over a bowl, and with a wooden spoon, mash the garlic through the sieve into the bowl.
  5. Whisk the vinegar into the garlic mixture; incorporate the oil and seasoning.

Makes 4 servings
Serving Size: 2 Tbsp

Per Serving:
Calories: 33
Total Fat: 3 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 1 mg
Protein: 0 g
Carbohydrate: 1 g
Calcium: 3 mg
Magnesium: 1 mg
Potassium: 6 mg
Fiber: 0 g


Day 3

New Potato Salad

16 small new potatoes (5 cups)
2 Tbsp olive oil
1/4 cup green onions, chopped
1/4 tsp black pepper
1 tsp dill weed, dried
  1. Thoroughly clean potatoes with vegetable brush and water.
  2. Boil potatoes for 20 minutes or until tender.
  3. Drain and cool potatoes for 20 minutes.
  4. Cut potatoes into quarters and mix with olive oil, onions, and spices.
  5. Refrigerate until ready to serve.

Makes 5 servings
Serving Size: 1 cup

Per Serving:
Calories: 196
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 17 mg
Protein: 4 g
Carbohydrate: 34 g
Calcium: 31 mg
Magnesium: 46 mg
Potassium: 861 mg
Fiber: 4 g


Day 4

Chicken and Spanish Rice

1 cup onions, chopped
3/4 cup green peppers
2 tsp vegetable oil
1 8 oz can tomato sauce*
1 tsp parsley, chopped
1/2 tsp black pepper
1 1/4 tsp garlic, minced
5 cups cooked brown rice (cooked in unsalted water)
3 1/2 cups chicken breasts, cooked, skin and bone removed, and diced
  1. In a large skillet, sauté onions and green peppers in oil for 5 minutes on medium heat.
  2. Add tomato sauce and spices. Heat through.
  3. Add cooked rice and chicken. Heat through.

* To reduce sodium, use one 4-oz can of low-sodium tomato sauce and one 4-oz can of regular tomato sauce. New sodium content for each serving is 215 mg.

Makes 5 servings
Serving Size: 11/2 cup

Per Serving:
Calories: 428
Total Fat: 8 g
Saturated Fat: 2 g
Cholesterol: 80 mg
Sodium: 341 mg
Protein: 35 g
Carbohydrate: 52 g
Calcium: 50 mg
Magnesium: 122 mg
Potassium: 545 mg
Fiber: 8 g


Day 5

Tuna Salad

2 6 oz cans tuna, water pack
1/2 cup raw celery, chopped
1/3 cup green onions, chopped
6 1/2 Tbsp mayonnaise, low-fat
  1. Rinse and drain tuna for 5 minutes. Break apart with a fork.
  2. Add celery, onion, and mayonnaise and mix well.

Makes 5 servings
Serving Size: 1/2 cup

Per Serving:
Calories: 138
Total Fat: 7 g
Saturated Fat: 1 g
Cholesterol: 25 mg
Sodium: 171 mg
Protein: 16 g
Carbohydrate: 2 g
Calcium: 17 mg
Magnesium: 19 mg
Potassium: 198 mg
Fiber: 0 g

Turkey Meatloaf

1 pound lean ground turkey
1/2 cup regular oats, dry
1 large egg, whole
1 Tbsp onion, dehydrated flakes
1/4 cup ketchup*
  1. Combine all ingredients and mix well.
  2. Bake in a loaf pan at 350 °F for 25 minutes or to an internal temperature of 165 °F.
  3. Cut into five slices and serve.

* To reduce sodium, use low-sodium ketchup. New sodium content for each serving is 74 mg.

Makes 5 servings
Serving Size: 1 slice (3 oz)

Per Serving:
Calories: 191
Total Fat: 7 g
Saturated Fat: 2 g
Cholesterol: 103 mg
Sodium: 205 mg
Protein: 23 g
Carbohydrate: 9 g
Calcium: 24 mg
Magnesium: 33 mg
Potassium: 268 mg
Fiber: 1 g

Yogurt Salad Dressing

8 oz plain yogurt, fat-free
1/4 cup mayonnaise, low-fat
2 Tbsp chives, dried
2 Tbsp dill, dried
2 Tbsp lemon juice

Mix all ingredients in bowl and refrigerate.

Makes 5 servings
Serving Size: 2 Tbsp

Per Serving:
Calories: 39
Total Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 3 mg
Sodium: 66 mg
Protein: 2 g
Carbohydrate: 4 g
Calcium: 76 mg
Magnesium: 10 mg
Potassium: 110 mg
Fiber: 0 g


Day 6

Spicy Baked Fish

1 pound salmon (or other fish) fillet
1 Tbsp olive oil
1 tsp spicy seasoning, salt-free
  1. Preheat oven to 350 °F. Spray a casserole dish with cooking oil spray.
  2. Wash and dry fish. Place in dish. Mix oil and seasoning and drizzle over fish.
  3. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into 4 pieces. Serve with rice.

Makes 4 servings
Serving Size: 1 piece (3 oz)

Per Serving:
Calories: 192
Total Fat: 11 g
Saturated Fat: 2 g
Cholesterol: 63 mg
Sodium: 50 mg
Protein: 23 g
Carbohydrate: ‹1 g
Calcium: 18 mg
Magnesium: 34 mg
Potassium: 560 mg
Fiber: 0 g

Scallion Rice

4 1/2 cups cooked brown rice (cooked in unsalted water)
1 1/2 tsp bouillon granules, low sodium
1/4 cup scallions (green onions), chopped
  1. Cook rice according to directions on the package.
  2. Combine the cooked rice, scallions, and bouillon granules and mix well.
  3. Measure 1-cup portions and serve.

Makes 5 servings
Serving Size: 1 cup

Per Serving:
Calories: 200
Total Fat: 2 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 18 mg
Protein: 5 g
Carbohydrate: 41 g
Calcium: 23 mg
Magnesium: 77 mg
Potassium: 92 mg
Fiber: 6 g


Day 7

Zucchini Lasagna

1/2 pound cooked lasagna noodles, cooked in unsalted water
3/4 cup part-skim mozzarella cheese, grated
1 1/2 cups cottage cheese,* fat-free
1/4 cup Parmesan cheese, grated
1 1/2 cups raw zucchini, sliced
2 1/2 cups low-sodium tomato sauce
2 tsp basil, dried
2 tsp oregano, dried
1/4 cup onion, chopped
1 clove garlic
1/8 tsp black pepper
  1. Preheat oven to 350 °F. Lightly spray a 9- by 13-inch baking dish with vegetable oil spray.
  2. In a small bowl, combine 1/8 cup mozzarella and 1 Tbsp Parmesan cheese. Set aside.
  3. In a medium bowl, combine remaining mozzarella and Parmesan cheese with all the cottage cheese. Mix well and set aside.
  4. Combine tomato sauce with remaining ingredients. Spread a thin layer of tomato sauce in the bottom of the baking dish. Add a third of the noodles in a single layer. Spread half of the cottage cheese mixture on top. Add a layer of zucchini.
  5. Repeat layering. Add a thin coating of sauce. Top with noodles, sauce, and reserved cheese mixture. Cover with aluminum foil. 6. Bake 30 to 40 minutes. Cool for 10 to 15 minutes. Cut into 6 portions.

* To reduce sodium, use low-sodium cottage cheese. New sodium content for each serving is 165 mg.

Makes 6 servings
Serving Size: 1 piece

Per Serving:
Calories: 200
Total Fat: 5 g
Saturated Fat: 3 g
Cholesterol: 12 mg
Sodium: 368 mg
Protein: 15 g
Carbohydrate: 24 g
Calcium: 310 mg
Magnesium: 46 mg
Potassium: 593 mg
Fiber: 3 g


Contents

Introduction

What Is High Blood Pressure?

What Is the DASH Eating Plan?
- How Do I Make the DASH?
- How Can I Get Started on the DASH Eating Plan?

A Week With the DASH Eating Plan

Recipes for Heart Health

To Learn More

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