These 40+ best DASH diet recipes lineup follow DASH principles that help lower blood pressure and keep carbs steady for blood sugar, which matters in our house since my husband has type 2 diabetes and high blood pressure. Expect balanced plates with whole grains, lean proteins, colorful veggies, fruit, nuts, and olive oil, all kept within 1,500 to 2,300 mg sodium per day and no added sugar. We season with herbs, citrus, garlic, and smart swaps like no-salt beans, unsalted broth, and plain yogurt, and I mix in ideas from these diabetes-friendly DASH diet dinners to keep meals bright, filling, and steady on energy.