Breakfast
≈ 425 kcal
Whole-grain toast with peanut butter and half a banana
- • 1¼ slice whole-grain bread
- • 1¼ tbsp peanut butter
- • ½ banana
50 g carbs · 15 g protein · 19 g fat · 8 g fibre
Ernährungsplan bei Bluthochdruck (DASH-Diät)
Die DASH-Ernährung gehört zu den am besten belegten Wegen, den Blutdruck zu senken. Erhalte dein Natriumziel und eine Woche salzarmer Mahlzeiten. Kostenlos, ohne Anmeldung und direkt im Browser: Deine Gesundheitsdaten werden nirgendwohin gesendet.
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General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.
1. Choose a condition
2. About you
Your plan
High blood pressure (DASH)
The DASH eating plan lowers blood pressure within weeks: plenty of vegetables, fruit, whole grains, pulses and low-fat dairy, less salt, red meat and sweets. Cutting sodium to 1,500 mg a day gives the biggest effect.
Daily targets
Calories
1,880 kcal
Maintenance ≈ 1,884
Carbohydrate
259 g
about 55%
Protein
85 g
about 18%
Fat
56 g
about 27%
Fibre
≥ 30 g
Sodium
≤ 1,500 mg
≈ 3.8 g salt in total
Saturated fat
≤ 13 g
Added sugar
≤ 24 g
≈ 6 tsp
- DASH is rich in potassium. If you have kidney disease or take potassium-sparing drugs (spironolactone, ACE inhibitors, ARBs), ask your doctor before eating more potassium.
- Sodium under 2,300 mg a day, ideally 1,500 mg (about ⅔ teaspoon of salt in total)
- 8–10 portions of vegetables and fruit a day
- 2–3 portions of low-fat dairy; whole grains most meals
- Saturated fat under 6% of calories; nuts, seeds or pulses 4–5 times a week
- Limit alcohol; aim for a healthy weight
What to eat
Eat more
- Vegetables and fruit at every meal: spinach, tomatoes, carrots, beans, bananas, oranges, guava, papaya
- Whole grains: whole-wheat roti, brown rice, oats, millet
- Low-fat dahi, milk and chaas (no added salt)
- Pulses, unsalted nuts and seeds
- Fish, chicken without skin, eggs
Limit
- Red meat and full-fat dairy, ghee and butter
- Restaurant and takeaway food (very salty)
- Coffee and strong tea if they raise your readings
Avoid
- Pickles (achar), papad, salted nuts, chips, namkeen
- Instant noodles, packet soups, stock cubes, processed meats (sausages, salami)
- Adding salt at the table; salty sauces like soy sauce and ketchup
7-day meal plan
Monday · about 1,993 kcal, 228 g carbs, 108 g protein, 34 g fibre, 1,780 mg sodium
Mid-morning snack
≈ 180 kcal
A bowl of papaya with lemon
- • 3 cup papaya
44 g carbs · 2 g protein · 0 g fat · 6 g fibre
Lunch
≈ 625 kcal
Chicken and salad whole-wheat wrap with hummus
- • 125 g chicken breast
- • 1½ whole-wheat wraps
- • 2½ tbsp hummus
- • 1¼ cup salad
58 g carbs · 45 g protein · 23 g fat · 9 g fibre
Afternoon snack
≈ 163 kcal
Berries with a spoon of pumpkin seeds
- • 1 cup berries
- • 1¼ tbsp pumpkin seeds
18 g carbs · 6 g protein · 9 g fat · 5 g fibre
Dinner
≈ 600 kcal
Baked white fish with mashed potato and steamed carrots
- • 175 g white fish (cod)
- • 225 g potatoes
- • 1¼ cup carrots
- • 1¼ tsp olive oil
58 g carbs · 40 g protein · 19 g fat · 6 g fibre
Tuesday · about 1,823 kcal, 261 g carbs, 85 g protein, 40 g fibre, 1,623 mg sodium
Breakfast
≈ 388 kcal
Vegetable dalia (broken wheat) with a spoon of dahi
- • ½ cup dalia (broken wheat)
- • ¾ cup vegetables
- • 2½ tbsp plain dahi
63 g carbs · 14 g protein · 9 g fat · 10 g fibre
Mid-morning snack
≈ 190 kcal
A glass of low-fat milk with 2 whole-wheat crackers (good bedtime snack)
- • 1 cup low-fat milk
- • 2 whole-wheat crackers
24 g carbs · 10 g protein · 5 g fat · 2 g fibre
Lunch
≈ 575 kcal
Herb-roasted chicken (small portion), ½ cup white rice, green beans and cucumber salad
- • 115 g chicken breast
- • ¾ cup cooked white rice
- • 1¼ cup green beans
- • 1¼ cup cucumber
60 g carbs · 38 g protein · 19 g fat · 5 g fibre
Afternoon snack
≈ 180 kcal
2 kiwifruit
- • 4 kiwifruit
40 g carbs · 4 g protein · 2 g fat · 10 g fibre
Dinner
≈ 490 kcal
Lauki chana daal with 2 whole-wheat roti
- • 1 cup lauki chana daal
- • 2 whole-wheat roti
74 g carbs · 19 g protein · 12 g fat · 13 g fibre
Wednesday · about 1,900 kcal, 307 g carbs, 64 g protein, 56 g fibre, 1,835 mg sodium
Breakfast
≈ 400 kcal
Millet (foxtail or bajra) upma with vegetables
- • ½ cup millet
- • ¾ cup mixed vegetables
- • 1¼ tsp oil
58 g carbs · 11 g protein · 13 g fat · 8 g fibre
Mid-morning snack
≈ 175 kcal
3 dried figs (anjeer), soaked overnight
- • 4 dried figs
45 g carbs · 3 g protein · 1 g fat · 8 g fibre
Lunch
≈ 625 kcal
Palak daal with ¾ cup brown rice and lemon
- • 1¼ cup palak daal
- • 1 cup cooked brown rice
- • 1½ lemons
100 g carbs · 25 g protein · 13 g fat · 18 g fibre
Afternoon snack
≈ 180 kcal
A pear with a few walnuts
- • 1 pear
- • 3 walnut halves
26 g carbs · 3 g protein · 8 g fat · 6 g fibre
Dinner
≈ 520 kcal
Masoor daal, 2 whole-wheat roti, mixed vegetable sabzi and salad
- • 1 cup cooked masoor daal
- • 2 whole-wheat roti
- • 1 cup mixed vegetable sabzi
- • 1 cup salad (cucumber, carrot)
78 g carbs · 22 g protein · 13 g fat · 16 g fibre
Thursday · about 1,940 kcal, 277 g carbs, 86 g protein, 36 g fibre, 1,974 mg sodium
Breakfast
≈ 425 kcal
Rice idiyappam (2) with egg curry, mild
- • 2½ rice idiyappam
- • 1 egg
- • 1¼ tsp oil
55 g carbs · 18 g protein · 15 g fat · 3 g fibre
Mid-morning snack
≈ 180 kcal
A bowl of papaya with lemon
- • 3 cup papaya
44 g carbs · 2 g protein · 0 g fat · 6 g fibre
Lunch
≈ 600 kcal
Garlic shrimp with brown rice and vegetables
- • 150 g shrimp
- • 1 cup cooked brown rice
- • 1¼ cup vegetables
70 g carbs · 40 g protein · 15 g fat · 8 g fibre
Afternoon snack
≈ 165 kcal
1 tsp isabgol (psyllium) stirred into dahi, with a glass of water
- • 1½ tsp isabgol (psyllium husk)
- • ¾ cup plain dahi
18 g carbs · 9 g protein · 6 g fat · 8 g fibre
Dinner
≈ 570 kcal
Mild lauki sabzi (no chilli) with 2 soft phulka roti
- • 1½ cup lauki sabzi (mild)
- • 3 whole-wheat roti
- • 1½ tsp oil
90 g carbs · 17 g protein · 15 g fat · 11 g fibre
Friday · about 1,925 kcal, 266 g carbs, 93 g protein, 29 g fibre, 1,493 mg sodium
Breakfast
≈ 450 kcal
2 slices plain toast with a ripe banana
- • 3 slice white bread
- • 1½ bananas
90 g carbs · 12 g protein · 5 g fat · 6 g fibre
Mid-morning snack
≈ 180 kcal
Pineapple slices with a rice cake
- • 1½ cup pineapple
- • 1½ rice cakes
42 g carbs · 3 g protein · 0 g fat · 3 g fibre
Lunch
≈ 560 kcal
Baked salmon with roasted carrots, courgette and small potatoes
- • 130 g salmon fillet
- • 1 cup carrots and courgette
- • 150 g baby potatoes
- • 1 tsp olive oil
40 g carbs · 34 g protein · 26 g fat · 6 g fibre
Afternoon snack
≈ 175 kcal
¼ cup roasted chana
- • ¼ cup roasted chana
28 g carbs · 10 g protein · 3 g fat · 8 g fibre
Dinner
≈ 560 kcal
Chicken pulao (brown rice) with raita and salad
- • 100 g chicken
- • 1 cup cooked brown rice
- • ½ cup raita
- • 1 cup salad
66 g carbs · 34 g protein · 16 g fat · 6 g fibre
Saturday · about 1,893 kcal, 278 g carbs, 66 g protein, 40 g fibre, 1,716 mg sodium
Breakfast
≈ 413 kcal
Quinoa porridge with almond milk, blueberries and cinnamon
- • ½ cup quinoa (dry)
- • 1¼ cup unsweetened almond milk
- • ¾ cup blueberries
- • 1¼ tbsp walnuts
63 g carbs · 13 g protein · 13 g fat · 8 g fibre
Mid-morning snack
≈ 175 kcal
3 dried figs (anjeer), soaked overnight
- • 4 dried figs
45 g carbs · 3 g protein · 1 g fat · 8 g fibre
Lunch
≈ 625 kcal
Palak tofu with 2 whole-wheat roti
- • 190 g firm tofu
- • 2½ cup spinach
- • 2½ whole-wheat roti
60 g carbs · 33 g protein · 26 g fat · 13 g fibre
Afternoon snack
≈ 180 kcal
4 plain salted crackers with a glass of water
- • 6 plain crackers
30 g carbs · 3 g protein · 5 g fat · 2 g fibre
Dinner
≈ 500 kcal
Brown-rice vegetable pulao with raita and salad
- • 1 cup cooked brown rice
- • 1 cup mixed vegetables
- • ½ cup raita
80 g carbs · 14 g protein · 13 g fat · 9 g fibre
Sunday · about 1,893 kcal, 243 g carbs, 65 g protein, 37 g fibre, 1,783 mg sodium
Breakfast
≈ 450 kcal
Whole-grain toast with avocado and a poached egg
- • 1¼ slice whole-grain bread
- • ½ avocado
- • 1 egg
35 g carbs · 18 g protein · 26 g fat · 10 g fibre
Mid-morning snack
≈ 180 kcal
A pear with a few walnuts
- • 1 pear
- • 3 walnut halves
26 g carbs · 3 g protein · 8 g fat · 6 g fibre
Lunch
≈ 570 kcal
Clear vegetable soup (carrot, lauki or courgette, potato) with soft white rice
- • 2¼ cup clear vegetable soup
- • 1¼ cup cooked white rice
114 g carbs · 14 g protein · 6 g fat · 8 g fibre
Afternoon snack
≈ 163 kcal
Berries with a spoon of pumpkin seeds
- • 1 cup berries
- • 1¼ tbsp pumpkin seeds
18 g carbs · 6 g protein · 9 g fat · 5 g fibre
Dinner
≈ 530 kcal
Paneer bhurji with 2 jowar roti and salad
- • 80 g paneer
- • 2 jowar roti
- • 1 cup salad
50 g carbs · 24 g protein · 25 g fat · 8 g fibre
Monday · about 1,993 kcal, 228 g carbs, 108 g protein, 34 g fibre, 1,780 mg sodium
Breakfast
≈ 425 kcal
Whole-grain toast with peanut butter and half a banana
- • 1¼ slice whole-grain bread
- • 1¼ tbsp peanut butter
- • ½ banana
50 g carbs · 15 g protein · 19 g fat · 8 g fibre
Mid-morning snack
≈ 180 kcal
A bowl of papaya with lemon
- • 3 cup papaya
44 g carbs · 2 g protein · 0 g fat · 6 g fibre
Lunch
≈ 625 kcal
Chicken and salad whole-wheat wrap with hummus
- • 125 g chicken breast
- • 1½ whole-wheat wraps
- • 2½ tbsp hummus
- • 1¼ cup salad
58 g carbs · 45 g protein · 23 g fat · 9 g fibre
Afternoon snack
≈ 163 kcal
Berries with a spoon of pumpkin seeds
- • 1 cup berries
- • 1¼ tbsp pumpkin seeds
18 g carbs · 6 g protein · 9 g fat · 5 g fibre
Dinner
≈ 600 kcal
Baked white fish with mashed potato and steamed carrots
- • 175 g white fish (cod)
- • 225 g potatoes
- • 1¼ cup carrots
- • 1¼ tsp olive oil
58 g carbs · 40 g protein · 19 g fat · 6 g fibre
Tuesday · about 1,823 kcal, 261 g carbs, 85 g protein, 40 g fibre, 1,623 mg sodium
Breakfast
≈ 388 kcal
Vegetable dalia (broken wheat) with a spoon of dahi
- • ½ cup dalia (broken wheat)
- • ¾ cup vegetables
- • 2½ tbsp plain dahi
63 g carbs · 14 g protein · 9 g fat · 10 g fibre
Mid-morning snack
≈ 190 kcal
A glass of low-fat milk with 2 whole-wheat crackers (good bedtime snack)
- • 1 cup low-fat milk
- • 2 whole-wheat crackers
24 g carbs · 10 g protein · 5 g fat · 2 g fibre
Lunch
≈ 575 kcal
Herb-roasted chicken (small portion), ½ cup white rice, green beans and cucumber salad
- • 115 g chicken breast
- • ¾ cup cooked white rice
- • 1¼ cup green beans
- • 1¼ cup cucumber
60 g carbs · 38 g protein · 19 g fat · 5 g fibre
Afternoon snack
≈ 180 kcal
2 kiwifruit
- • 4 kiwifruit
40 g carbs · 4 g protein · 2 g fat · 10 g fibre
Dinner
≈ 490 kcal
Lauki chana daal with 2 whole-wheat roti
- • 1 cup lauki chana daal
- • 2 whole-wheat roti
74 g carbs · 19 g protein · 12 g fat · 13 g fibre
Wednesday · about 1,900 kcal, 307 g carbs, 64 g protein, 56 g fibre, 1,835 mg sodium
Breakfast
≈ 400 kcal
Millet (foxtail or bajra) upma with vegetables
- • ½ cup millet
- • ¾ cup mixed vegetables
- • 1¼ tsp oil
58 g carbs · 11 g protein · 13 g fat · 8 g fibre
Mid-morning snack
≈ 175 kcal
3 dried figs (anjeer), soaked overnight
- • 4 dried figs
45 g carbs · 3 g protein · 1 g fat · 8 g fibre
Lunch
≈ 625 kcal
Palak daal with ¾ cup brown rice and lemon
- • 1¼ cup palak daal
- • 1 cup cooked brown rice
- • 1½ lemons
100 g carbs · 25 g protein · 13 g fat · 18 g fibre
Afternoon snack
≈ 180 kcal
A pear with a few walnuts
- • 1 pear
- • 3 walnut halves
26 g carbs · 3 g protein · 8 g fat · 6 g fibre
Dinner
≈ 520 kcal
Masoor daal, 2 whole-wheat roti, mixed vegetable sabzi and salad
- • 1 cup cooked masoor daal
- • 2 whole-wheat roti
- • 1 cup mixed vegetable sabzi
- • 1 cup salad (cucumber, carrot)
78 g carbs · 22 g protein · 13 g fat · 16 g fibre
Thursday · about 1,940 kcal, 277 g carbs, 86 g protein, 36 g fibre, 1,974 mg sodium
Breakfast
≈ 425 kcal
Rice idiyappam (2) with egg curry, mild
- • 2½ rice idiyappam
- • 1 egg
- • 1¼ tsp oil
55 g carbs · 18 g protein · 15 g fat · 3 g fibre
Mid-morning snack
≈ 180 kcal
A bowl of papaya with lemon
- • 3 cup papaya
44 g carbs · 2 g protein · 0 g fat · 6 g fibre
Lunch
≈ 600 kcal
Garlic shrimp with brown rice and vegetables
- • 150 g shrimp
- • 1 cup cooked brown rice
- • 1¼ cup vegetables
70 g carbs · 40 g protein · 15 g fat · 8 g fibre
Afternoon snack
≈ 165 kcal
1 tsp isabgol (psyllium) stirred into dahi, with a glass of water
- • 1½ tsp isabgol (psyllium husk)
- • ¾ cup plain dahi
18 g carbs · 9 g protein · 6 g fat · 8 g fibre
Dinner
≈ 570 kcal
Mild lauki sabzi (no chilli) with 2 soft phulka roti
- • 1½ cup lauki sabzi (mild)
- • 3 whole-wheat roti
- • 1½ tsp oil
90 g carbs · 17 g protein · 15 g fat · 11 g fibre
Friday · about 1,925 kcal, 266 g carbs, 93 g protein, 29 g fibre, 1,493 mg sodium
Breakfast
≈ 450 kcal
2 slices plain toast with a ripe banana
- • 3 slice white bread
- • 1½ bananas
90 g carbs · 12 g protein · 5 g fat · 6 g fibre
Mid-morning snack
≈ 180 kcal
Pineapple slices with a rice cake
- • 1½ cup pineapple
- • 1½ rice cakes
42 g carbs · 3 g protein · 0 g fat · 3 g fibre
Lunch
≈ 560 kcal
Baked salmon with roasted carrots, courgette and small potatoes
- • 130 g salmon fillet
- • 1 cup carrots and courgette
- • 150 g baby potatoes
- • 1 tsp olive oil
40 g carbs · 34 g protein · 26 g fat · 6 g fibre
Afternoon snack
≈ 175 kcal
¼ cup roasted chana
- • ¼ cup roasted chana
28 g carbs · 10 g protein · 3 g fat · 8 g fibre
Dinner
≈ 560 kcal
Chicken pulao (brown rice) with raita and salad
- • 100 g chicken
- • 1 cup cooked brown rice
- • ½ cup raita
- • 1 cup salad
66 g carbs · 34 g protein · 16 g fat · 6 g fibre
Saturday · about 1,893 kcal, 278 g carbs, 66 g protein, 40 g fibre, 1,716 mg sodium
Breakfast
≈ 413 kcal
Quinoa porridge with almond milk, blueberries and cinnamon
- • ½ cup quinoa (dry)
- • 1¼ cup unsweetened almond milk
- • ¾ cup blueberries
- • 1¼ tbsp walnuts
63 g carbs · 13 g protein · 13 g fat · 8 g fibre
Mid-morning snack
≈ 175 kcal
3 dried figs (anjeer), soaked overnight
- • 4 dried figs
45 g carbs · 3 g protein · 1 g fat · 8 g fibre
Lunch
≈ 625 kcal
Palak tofu with 2 whole-wheat roti
- • 190 g firm tofu
- • 2½ cup spinach
- • 2½ whole-wheat roti
60 g carbs · 33 g protein · 26 g fat · 13 g fibre
Afternoon snack
≈ 180 kcal
4 plain salted crackers with a glass of water
- • 6 plain crackers
30 g carbs · 3 g protein · 5 g fat · 2 g fibre
Dinner
≈ 500 kcal
Brown-rice vegetable pulao with raita and salad
- • 1 cup cooked brown rice
- • 1 cup mixed vegetables
- • ½ cup raita
80 g carbs · 14 g protein · 13 g fat · 9 g fibre
Sunday · about 1,893 kcal, 243 g carbs, 65 g protein, 37 g fibre, 1,783 mg sodium
Breakfast
≈ 450 kcal
Whole-grain toast with avocado and a poached egg
- • 1¼ slice whole-grain bread
- • ½ avocado
- • 1 egg
35 g carbs · 18 g protein · 26 g fat · 10 g fibre
Mid-morning snack
≈ 180 kcal
A pear with a few walnuts
- • 1 pear
- • 3 walnut halves
26 g carbs · 3 g protein · 8 g fat · 6 g fibre
Lunch
≈ 570 kcal
Clear vegetable soup (carrot, lauki or courgette, potato) with soft white rice
- • 2¼ cup clear vegetable soup
- • 1¼ cup cooked white rice
114 g carbs · 14 g protein · 6 g fat · 8 g fibre
Afternoon snack
≈ 163 kcal
Berries with a spoon of pumpkin seeds
- • 1 cup berries
- • 1¼ tbsp pumpkin seeds
18 g carbs · 6 g protein · 9 g fat · 5 g fibre
Dinner
≈ 530 kcal
Paneer bhurji with 2 jowar roti and salad
- • 80 g paneer
- • 2 jowar roti
- • 1 cup salad
50 g carbs · 24 g protein · 25 g fat · 8 g fibre
Shopping list for the week
Vegetables & fruit
Grains & bread
Pulses & legumes
Dairy & eggs
Meat & fish
Nuts & seeds
Oils, herbs & spices
Other
Tips
- Flavour with lemon, garlic, ginger, herbs, cumin, black pepper and amchur instead of salt.
- Cook daal and sabzi with half the usual salt; taste buds adjust in 2–3 weeks.
- Check labels: under 120 mg sodium per 100 g is low.
Easy swaps
- Salted namkeenswap forUnsalted roasted chana or nuts
- Pickle with every mealswap forFresh mint-coriander chutney with lemon
- Full-fat milkswap forLow-fat milk or dahi
When to see a doctor
- Blood pressure 180/120 or higher with chest pain, severe headache, weakness, confusion or vision changes: call emergency services.
General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.
Die Schaltflächen und Beschriftungen des Tools sind vorerst auf Englisch.
Vollständige Anleitung lesen (auf Englisch): DASH Diet for High Blood Pressure: A Simple GuideSo folgst du der DASH-Diät
Kurze Antwort: Um der DASH-Diät zu folgen, reduziere Natrium, iss 8–10 Portionen Gemüse und Obst, wähle Vollkorn und fettarme Milchprodukte und ersetze salzige Extras.
- Reduziere Natrium. Unter 2.300 mg am Tag, idealerweise 1.500 mg: Das sind etwa ⅔ Teelöffel Salz für den ganzen Tag, einschließlich dessen, was schon im Essen steckt.
- Iss 8–10 Portionen Gemüse und Obst. Sie liefern Kalium, Magnesium und Ballaststoffe, die den Blutdruck senken helfen.
- Wähle Vollkorn und fettarme Milchprodukte. Vollkorn-roti, Naturreis und Haferflocken; 2–3 Portionen fettarmer dahi (Joghurt) oder Milch.
- Ersetze salzige Extras. Eingelegtes, papad, namkeen, Instantnudeln und verarbeitetes Fleisch enthalten das meiste versteckte Salz.
Wie schnell senkt DASH den Blutdruck?
In den ursprünglichen DASH-Studien sank der Blutdruck innerhalb von zwei Wochen, am stärksten bei der natriumarmen Variante: um etwa 8–11 mmHg systolisch bei Menschen mit Bluthochdruck.
Vorsicht bei Kalium
DASH ist reich an Kalium. Wenn du eine Nierenerkrankung hast oder Medikamente wie Spironolacton, ACE-Hemmer oder Sartane (ARB) nimmst, frag deinen Arzt, bevor du deutlich mehr Kalium isst; füge die Nierenerkrankung als zweite Erkrankung hinzu, dann passt sich der Plan an.
Häufige Fragen
Wie viel Salz sind 1.500 mg Natrium?
Etwa 3,8 g Salz, etwas mehr als ein halber Teelöffel, für den ganzen Tag inklusive Brot, Soßen und Snacks.
Ist rosa Salz oder Steinsalz besser?
Nein. Sie enthalten etwa gleich viel Natrium wie Speisesalz. Nimm von jeder Sorte weniger und würze mit Zitrone, Kräutern und Gewürzen.
Darf ich bei Bluthochdruck Kaffee trinken?
Mäßiger Kaffeekonsum ist für die meisten in Ordnung, kann die Werte aber kurzzeitig erhöhen. Miss im Zweifel deinen Blutdruck vorher und nachher.