8 DASH-Friendly Foods In MagicKitchen Meals


Eat less sodium. If you already have high blood pressure, that’s advice you’ll hear from your doctor, dietitian, and healthcare team.

Food for thought: Have you checked your blood pressure recently?

About 47% of all adults in the U.S. have elevated or high blood pressure (120/80 or higher), according to the Centers for Disease Control and Prevention.

There’s lots of reasons for high blood pressure. But a primary reason for high blood pressure is directly related to diet. Most people eat more sodium than they should. The average adult consumes about 3,400 mg of sodium per day. Foods like burgers, fries, pizza, processed meats, and fried foods, are all high in sodium.

If you want to control blood pressure, eating less sodium will help. It’s the core principle of the DASH diet = Dietary Approaches to Stop Hypertension.

If you’re already groaning about another “diet,” don’t worry. The Low-Sodium meals by MagicKitchen.com make it easy to follow the DASH diet.

Ready to eat healthier, cut back on sodium, and follow the DASH diet? Here’s what to eat on the DASH diet:

1. Grains: Try a slice of bread, cereal, oatmeal, rice, or pasta.

2. Vegetables: Leafy-greens win every time (spinach, broccoli, cauliflower, etc.). Other vegetables like squash, potatoes, and asparagus are great, too.

3. Fruits: Eat a banana, apple, orange, or berries. Have a pear, or grapes.

4. Low-fat dairy products. Have a glass of milk. Eat Greek yogurt. Have a serving of cottage cheese. Or add cheese to a salad, sandwich, or soup.

5. Lean meats & fish. Try chicken, turkey or lean beef. Or go with salmon, tuna, or tilapia.

6. Legumes, nuts and seeds. You’ll find black beans, kidney beans, and many other legumes in MagicKitchen.com meals.

7. Healthy fats. If you cook at home, use healthy fats and oils like coconut oil, avocado oil and olive oil.

8. Sweets and added sugars. Yep. There’s even room for some treats on the DASH diet within reason. Like 1 T of sugar added to coffee. A spoon of jelly or jam on a sandwich or toast. Or satisfy your sweet tooth with sorbet ice cream or a glass of lemonade.

If you want to cut back on sodium, aim to eat more fresh DASH diet foods found on this list (and avoid or limit foods high in sodium). That’s the DASH diet.
Looking for an easy way to reduce sodium in your diet?

Check out the complete menu of Low-Sodium meals made from fresh ingredients, and pick your favorites. We’ll do all the prep work and cooking. And you’ll have your next meal ready to eat in minutes.