What is the DASH Diet? DASH stands for Dietary Approaches to Stop Hypertension. DASH encourages a diet low in cholesterol and sodium, promotes fruits and vegetables, and limits the amount of red meat and fat.
What foods are allowed on the DASH Diet? Here’s a sample list of allowed foods on the DASH Diet, according to the Mayo Clinic:
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- Fruits. Choose a variety of fresh fruits, such as apples, oranges and bananas. Others beyond the ordinary, such as apricots, dates and berries, can help add interest to your diet. Select canned fruit in its own juice or water, not heavy syrup, and frozen fruit without added sugar.
- Vegetables. Buy fresh vegetables, such as tomatoes, carrots, broccoli and spinach. Choose frozen vegetables without added butter or sauces, canned tomato products low in sodium and canned vegetable soups low in sodium.
- Dairy products. Look for low-fat, fat-free or reduced-fat milk, buttermilk, cheeses, yogurt and sour cream.
- Grains and grain products. Aim for whole-grain and low-fat varieties of bread, bagels, pitas, cereal, rice, pasta, crackers and tortillas.
- Nuts, seeds and dry beans. Almonds, walnuts, kidney beans, lentils, chickpeas (garbanzos) and sunflower seeds are healthy options. Look for unsalted or low-salt varieties.
- Meats, poultry and fish. Opt for lean selections, such as skinless chicken and turkey, unbreaded fish, pork tenderloin, extra-lean ground beef, and round or sirloin beef cuts.
- Baking items. Low-fat egg substitute, low-fat margarine, fat-free cooking spray, fat-free or reduced-fat evaporated milk, unsweetened cocoa powder and angel food cake mix help keep cooking and baking healthier. When possible, try using applesauce, mashed bananas or pumpkin in place of half of the shortening or oil in baked goods. Commercial fat substitutes specially designed for baking are also available in the baking aisle.
- Condiments, seasonings and spreads. Light salad dressings, herbs, spices, flavored vinegars, salsas and olive oil can add zest to your meals.
Check out the Mayo Clinic’s Sample DASH Diet day to day guide.