DASH DIET GROCERY LIST. Quick Dash Diet Shopping Guide!

Dash Diet Grocery List

By now you must have heard about random diet plans which can help you lose weight or make you stay fit. But yes, there is a diet plan in place that can help you in keeping the ‘hypertension” issue at bay.

The diet is famously known as the DASH diet plan (Dietary approaches to stop hypertension) and as the name suggests, it’s mainly targeted towards controlling down hypertension (high blood pressure) issues.

Although the diet is specifically focused on controlling the high blood pressure issue, it can also come good in your weight loss goals.

As most of the food items included are healthier, the quantity and quality matter a lot in the process.

What all eatables and beverages are allowed in a DASH diet?

The DASH diet mainly includes healthy foods which need to be consumed in the most balanced manner.

You are allowed to consume caffeine and alcohol during the phase, but that should be under certain limitations.

Also, your daily sodium intake must not cross the 2300 mg/ day and try to keep it around 1500mg/day if you want to see the best results.

As Sodium act as the biggest trigger for high blood pressure, you got to be careful in the whole process.

If you are a non-vegetarian, you are required to consume at least six servings of lean meat daily.

A vegetarian must replace the same lean meat with some beans to feed the body with all the protein requirements for the day.

You may find this DASH diet a bit complicated at the first go, but the results are quite tremendous in the long durations.

With that said, let’s take a look at the list of items which you must shop from the grocery store, whilst on a DASH diet.

Here is the Essential Dash Diet Grocery List

Dash Diet Grocery List

Dash Diet Grocery List – Essential grocery list


Vegetables are unarguably the first and foremost source of nutrients irrespective of the diet plan you are following.

Besides feeding your body with all the required Vitamins, Minerals, and Fiber, they act as a good source of energy in the whole process. Similarly, in the DASH diet, veggies have a big role to play.

So, going specifically for this diet, you must avoid veggies that are low in carbs and sugar. With that said, let’s have a look at the veggies which must make it into your grocery list.

  • cauliflower
  • broccoli
  • carrots
  • kale
  • green beans
  • arugula
  • spinach
  • beets
  • Onions
  • green onions
  • shallots
  • garlic
  • lima beans
  • squash
  • sweet potatoes
  • tomatoes


After the veggies, it’s now time to talk about the fruits to be consumed in a DASH diet.

Well, Fruits are one of those food items which are highly loved and cherished by everyone as a part of their breakfast, lunch, or even as a snack.

They offer the right fiber, vitamins, and other nutrients to your body which facilitate its overall growth and development.

So, when it comes to the DASH diet, you must follow the following list of fruits to be added to your dash diet grocery list.

  • apples
  • bananas
  • apricots
  • grapes
  • dates
  • grapefruit
  • oranges
  • mangoes
  • peaches
  • melons
  • pineapples
  • nectarines
  • raisins
  • tangerines
  • strawberries
  • blueberries
  • raspberries
  • blackberries

Dairy items

When it’s about Dairy, you are talking about the complete foods like Milk, Yogurt, cheese, and butter which help your body with all the required calcium and iron.

All of these helps significantly in the strengthening of bones and muscles and this is why dairy items are always recommended in almost every diet.

Still, you got to be a little cautious whilst going along with the DASH diet. You are only allowed to consume low-fat dairy in every sort.

It has been observed that higher fat triggers higher cholesterol in the body which then spikes your blood pressure. Keeping this in mind, have a look at the below dairy items to opt for whilst going to a grocery store.

  • Low-fat Milk
  • Low-fat cheese
  • Low fat cream
  • Low-fat yogurt

(it must be noted that a recent observation and research by a group of doctors has suggested that these fat-free dairy items will be replaced in the future by Fully fat dairy items.

This is backed by the reason that full-fat dairy products ensure a low risk of metabolic syndrome.

Metabolic syndrome, on the other hand, is highly associated with hypertension and type 2 diabetes or obesity.

Taking this into account, we can surely see an amendment in the coming future by the health experts)

Nuts, seeds, and legumes

These will work as the main source of Proteins in the DASH diet (if you are a vegetarian).

Nuts and seeds will act as the perfect source of healthy fats, proteins and magnesium in the whole dietary regimen.

On the other side, Legumes will act as the right source of healthy carbs and proteins in the process. To get it clearer in the whole perspective, have a look at the below list

  • Almonds
  • Black beans
  • Lentils
  • Peanuts
  • Kidney beans
  • Split peas
  • Walnuts
  • Sunflower seeds
  • Lentils

Lean protein

As we just said that you got to consume lean protein in six servings daily, ensuring taking care of the quality in the whole process.

For the non-vegetarian people, these will act as the main source of dietary proteins which will support muscle growth and development. Refer to the below list for any further clarity.

  • Turkey
  • Chicken
  • Eggs
  • Fish

Fats and oils

Talking about the oils which can be sued in the DASH diet, you are required to use only low-fat healthy oils.

These may include options like Olive oil, sunflower oil and so on. Whatever option you may choose at the grocery store, always try to find the best quality healthy oil to get the best results.

Take a look at the below options of oils to be in your DASH diet grocery list.

  • Olive oil
  • Low-fat mayonnaise
  • Sunflower oil
  • Canola oil.

Related Resources:

What to Eat on a Vegetarian Diet

How to Fast Correctly

How to Burn Fat

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