650+ flavorful recipes:
Enjoy a huge variety of dishes for every occasion, each carefully crafted to be low in sodium and big on taste. From energizing breakfasts and fresh salads to hearty mains and even desserts, you'll always have something healthy and delicious to cook - all with a heart-healthy twist.
21-day meal plan:
Jump-start your journey with a 3-week DASH meal plan complete with weekly shopping lists. This step-by-step program removes the guesswork by mapping out your breakfasts, lunches, dinners, and snacks, helping you seamlessly transition to a healthier eating pattern that naturally lowers your blood pressure.
DASH diet guidance:
Get a clear introduction to how and why the DASH diet works. Learn how to cut back on salt and add more fruits, vegetables, and whole grains to your meals, with expert tips for hypertension-friendly cooking that doesn't sacrifice flavor.
Easy and accessible:
Cook with confidence using simple recipes that use common ingredients and straightforward instructions. No complicated techniques or exotic ingredients required - plus plenty of meals are ready in 30 minutes or less, perfect for busy weeknights.
Nutrition made simple:
Each recipe includes complete nutrition information (including calories, sodium, protein, and more) so you can track your intake and stay on target. It's never been easier to monitor what you're eating and manage your blood pressure effectively.
Something for everyone:
Whether you're cooking for one or feeding a family, you'll find dishes to suit every taste. Enjoy vegetarian and vegan-friendly options, lean meat and fish entrees, comforting soups and stews, crunchy snacks, and even guilt-free sweet treats - so everyone can enjoy heart-healthy meals together.