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The DASH Diet for Blood Pressure: A Starter Week
The DASH diet for blood pressure is a flexible eating pattern built on vegetables, fruits, whole grains, low-fat dairy, fish, poultry, beans and nuts. Its standard sodium target is 2,300 mg a day, and 1,500 mg lowers blood pressure further. It is a food plan, not a supplement.
Written by the Melonex label deskUpdated · 4 min read
What is the DASH diet for blood pressure?
DASH stands for Dietary Approaches to Stop Hypertension. It is a flexible heart-health eating pattern from the NHLBI, not a short-term diet (NHLBI, DASH eating plan).
| Emphasize | Limit |
|---|---|
| Vegetables, fruits, whole grains | Fatty meats, full-fat dairy |
| Low- or no-fat dairy | Tropical oils |
| Fish, poultry, beans, nuts | Sugary drinks and sweets |
| Vegetable oils | Sodium above the target |
How much sodium does the DASH diet allow?
The standard DASH sodium target is 2,300 mg a day. A lower version of 1,500 mg a day lowers blood pressure even further than 2,300 mg (NHLBI, DASH eating plan).
Americans average over 3,100 mg, so most people start by cutting (AHA, sodium per day). Our post on how much sodium per day gives the math.
What does a starter week of DASH look like?
A starter week adds one change at a time. None of these steps needs a special product.
- Days 1-2
Add a vegetable to two meals. Swap one sugary drink for water.
- Days 3-4
Pick beans, fish or poultry for dinner. Choose whole grains.
- Days 5-6
Read sodium on two food labels and pick the lower one.
- Day 7
Note what was easy. Repeat the best changes next week.
Diet changes can sit beside your drugs. Tell your clinician before you change either.
Melonex: from $49 a bottle60 capsules · 2, 3 or 6 bottles · free US shipping on 3 or 6 · 60-day guarantee
See packsWhere do Melonex packs fit beside DASH?
Capsules sit beside food, not in place of it. The packs:
Free US shipping3 bottles · $207$69 a bottle · 180 days at 1 capsule a day · free US shippingChoose 3 bottles
Lowest per bottle6 bottles · $294$49 a bottle · 360 days at 1 capsule a day · free US shippingChoose 6 bottlesSales-page prices, October 18, 2026 (Melonex sales page). A 2-bottle pack is also sold ($158 plus $9.99 shipping). See every pack on the pricing page.
FDA disclaimer. These statements have not been evaluated by the Food and Drug Administration. Melonex is not intended to diagnose, treat, cure, or prevent any disease. Keep taking prescribed medicine, and ask your doctor before starting any supplement.
FAQ01
Melonex questions people ask
Is the DASH diet only for people with high blood pressure?
No. NHLBI describes it as a flexible pattern for heart health. Anyone can use the food groups.
Do I have to count sodium on DASH?
The plan has targets of 2,300 mg or 1,500 mg a day. Reading food labels is the simplest way to track it.
Can DASH replace my medicine?
No. Keep your prescribed medicine and let your clinician guide any change.
Who wrote this02
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Pages built from the label, the sales page and linked NIH, FDA, AHA, CDC, FTC and peer-reviewed sources.
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