DASH meals can be varied without relying on salt for flavour

DASH, short for Dietary Approaches to Stop Hypertension, is an eating pattern developed to help manage high blood pressure. Its basic structure favours whole, minimally processed foods and limits salt, added sugar and saturated fat. It can still include a wide range of flavours and textures.

Build meals around vegetables, fruit and whole grains, with low-fat or fat-free dairy and protein sources such as fish, poultry and beans. Nuts and olive oil can provide fats in moderate amounts. Prepared meals, salty snacks, processed meats, sweet drinks and many baked goods are foods to limit.

Food labels can help identify lower-sodium choices, including canned beans, soups and sauces. Cooking more meals from basic ingredients makes it easier to control the salt added. Herbs, spices, vinegar and citrus can add flavour without relying on salty condiments.

At breakfast, try berries or spinach in a smoothie, vegetables with eggs, or whole-grain toast with avocado. For lunch, add no-salt-added beans to salad or low-sodium soup. At dinner, roast vegetables with fish, chicken or beans, or add vegetables to whole-wheat pasta.

The pattern is flexible enough to adapt familiar meals rather than replace every dish at once. Stocking frozen vegetables, unsweetened fruit and low-sodium pantry staples can make those changes more practical. It is an eating plan, not a reason to stop prescribed blood-pressure treatment.