DASH Diet Grocery List in 9 Category

DASH Diet Food List – Overview

A DASH diet, unlike many others, does not follow strict adherence. It is non-restrictive and flexible.

However, you must maintain a well-balanced diet and restrict some foods that negatively affect your health.

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 hypertension (high blood pressure) issues.

The DASH diet also helps lose weight, improving cardiovascular health and general well-being.

The DASH diet mainly recommends minimizing salt intake and eating foods rich in all the nutrients the body needs to lower blood pressure and achieve other health benefits.

Therefore, you must have a DASH diet food list each time you visit the grocery store.

Whether you are using the DASH diet for the first time or are already on it, you can tailor it to cater to all your dietary requirements. Before you go shopping, you should:

  • First, prepare yourself and be ready to abide by the list of food items you buy. Then, compile your list or download the one we have drawn for you.
  • Note the ingredients for the week’s breakfast, lunch, snacks, and dinner.
  • Go shopping when there isn’t a large crowd. Also, do not forget to feed before shopping, so the array of foods, some with high-sodium and high-fat levels, appeal to you.
  • Say focus only on what you need for your DASH diet
  • If possible, buy only fresh produce
  • Do not forget to read the labels so you do not buy what you do not need

Now you are good to go. So, what food items should be on your list?

Lean Meat Proteins

DASH Diet Food List

DASH Diet Food List – Lean Meat Proteins

Protein proteins are an essential part of a DASH diet because they help keep blood pressure low and help with other health benefits, including weight loss.

Weight can also affect your blood pressure, so you should eat lean meat products. The items to include on your list are as follows:

  • Eggs
  • Skinless chicken
  • Fish
  • Pork tenderloin
  • Turkey
  • Lean ground beef
  • Lower sodium canned meat and fish
  • Sirloin beef cuts

What you should avoid

  • Bacon
  • Ham
  • Fatty meats
  • And any other processed (deli) meat product

Vegetables

DASH Diet Food List

DASH Diet Food List – Vegetables

We all need vegetables in our diets irrespective of health conditions. They are high in fiber low in calories and fats.

Veggies are beneficial when lowering blood pressure and moderating body weight.

Besides fueling your body with all the essential Vitamins, Minerals, and Fiber, they act as a good source of energy in the whole process. The DASH diet plan advises people with hypertension to eat around four to five vegetable servings.

The most recommended veggies for a DASH diet are:

  • Spinach
  • Kale
  • Broccoli
  • Squash
  • Carrots
  • Sweet potatoes
  • Cucumbers
  • Tomatoes
  • Green beans
  • Cauliflower
  • Arugula
  • Beets
  • Onions
  • Scallions
  • Shallots
  • Garlic
  • Lima beans
  • Sweet potatoes

Fruits

DASH Diet Food List

DASH Diet Food List – Fruits

Fruits, just vegetables, are a great source of fiber. They are also rich in vitamins and other minerals. Moreover, they contain flavonoids, which are excellent health-boosting compounds.

Including fruits in your DASH diet helps lower blood pressure, keep heart disease at bay, reduce the risk of diabetes, and improve overall health.

You do not limit the types of fruits to put down on your list, but the following are excellent for fighting hypertension. You can also buy your fruits fresh, frozen, or canned.

  • Oranges
  • Bananas
  • Apricots
  • Apples
  • Dates
  • Pomegranate
  • Avocado
  • Lemons
  • Grapes
  • Grapefruit
  • Mangoes
  • Peaches
  • Melons
  • Pineapples
  • Nectarines
  • Raisins
  • Tangerines
  • Strawberries
  • Blueberries
  • Raspberries
  • Blackberries

What to avoid

  • Any canned fruits with added sugar

Low-fat dairy products

Low-fat dairy products contain fewer calories than whole dairy products.

They are good for maintaining lower blood pressure, helping fight off weight loss, and heart health problems and improving other bodily functions.

Some of the low-fat dairy products to include in your list are

  • Low-fat milk
  • Buttermilk
  • Sour cream
  • Low-fat cheese
  • Low fat cream
  • Low-fat yogurt

Dairy products to limit

  • Butter
  • Margarine
  • Whole milk
  • Ice cream
  • Any other whole milk dairy products

Grains

Grains are another rich source of fiber and other nutrients. Eating them leaves you feeling full, thus preventing snacking in between meals.

They are great for weight loss, lowering high blood pressure, and minimizing the risks of heart diseases, certain cancers, diabetes, and other health issues.

Unlike many other diets, a DASH diet allows you to eat whole grains. However, remember to check the labels for sodium content.

Your DASH diet list should have the following grains:

  • Quinoa
  • Whole-grain cereal
  • Whole wheat bread
  • Brown rice
  • Whole-wheat pasta
  • Whole-grain bagels
  • Whole-grain crackers
  • Whole-grain tortillas
  • Whole grain pitas

Nuts, Seeds, and Legumes

Legumes contain plant-based low protein and are rich in nutrients such as folic acid, magnesium, and iron.

They are also filling, help with weight loss, lower blood pressure, and have many other health benefits.

On the other hand, nuts and seeds also benefit people with hypertension as they contain nutrients that help maintain lower blood pressure.

They are rich in fiber, minerals, and vitamins. Besides that, they also help burn energy and regulate food intake.

Nuts, seeds, and legumes should be on your DASH diet list. Remember to pick low-salt food items.

  • Almonds
  • Brazil nuts
  • Peanuts
  • Cashews
  • Hazelnuts
  • Macadamia nuts
  • Pecans
  • Pine nuts
  • Pistachios
  • Walnuts
  • Sunflower seeds
  • Kidney beans
  • Lentils
  • Split peas
  • Clack beans

Condiments, Spices, and Herbs

Even if you are hypertensive, you can still add flavor to your food with condiments, spices, and herbs.

Furthermore, many herbs and spices have extremely potent healing powers.

Your list should have the following condiments, spices, and herbs.

  • Basil
  • Thyme
  • Basil
  • Cinnamon
  • Celery seeds
  • Garlic
  • Chinese cat’s claw
  • Ginger
  • Cardamom
  • Low sodium ketchup
  • Pesto
  • Salsa
  • Sauerkraut

Sweets

One of the best things about the DASH diet is that you do not have to give up sweets. However, you still have to take them in moderation. Your list should have the following sweets.

  • Maple syrup
  • Sorbet
  • Jam
  • Jelly

Fats and oils

Last, do not forget the fats and oils that provide the body with immense health benefits.

However, choose unsaturated fats and oils and use them in moderation. Your DASH diet food list should have the following fats and oils.

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

Final Words

Adhering to a DASH diet is very easy because it does have many restrictions. The only significant restriction is sodium.

Before you put anything on the basket, read the label so you do not end up paying for a food item that will affect your health.

All the above ingredients are readily available, and you can make delectable dash diet recipes from them.

Printable DASH Diet Food List (PDF)

Food CategoriesDASH Diet Food ListFoods to Avoid on a DASH Diet
Lean Meat ProteinsEggsProcessed meats- sausage, bacon, and ham
Skinless chickenCanned soups
FishBouillon
Pork tenderloinDried soup mixes
TurkeyDeli meats
Lean ground beefCatsup
Lower sodium canned meat and fishSoy sauce
Sirloin beef cuts
VegetablesSpinachSalad dressings
KaleFrozen and boxed mixes for potatoes, rice, and pasta
BroccoliPretzels
SquashPopcorn
CarrotsPeanuts
Sweet potatoesChips
CucumbersPickled or marinated food in brine
TomatoesTable salt
Green beansRed meats
Butter and margarine
Low-Fat DairyCheesesWhole milk dairy products
Low-fat milk
Buttermilk
Sour cream
Yogurt
FruitsOranges
Bananas
Apricots
Apples
Berries
Dates
Pomegranate
Avocado
Lemons
GrainsQuinoa
Whole-grain cereal
Whole wheat bread
Brown rice
Whole-wheat pasta
Whole-grain bagels
Whole-grain crackers
Whole-grain tortillas
Whole grain pitas
Nuts, Seeds & LegumesAlmonds
Brazil nuts
Peanuts
Cashews
Hazelnuts
Macadamia nuts
Pecans
Pine nuts
Pistachios
Walnuts
Sunflower seeds
Kidney beans
Lentils
Split peas
Clack beans
Condiments, Spices, and HerbsBasil
Thyme
Basil
Cinnamon
Celery seeds
Garlic
Chinese cat’s claw
Ginger
Cardamom
Low sodium ketchup
Pesto
Salsa
Sauerkraut
SweetsMaple syrup
Sorbet
Jam
Jelly
Fats and OilsOlive oil
Canola oil
Sunflower oil
Low-fat mayonnaise

See Also

List of Keto Vegetables

Candida Diet Food List

Diabetic Diet Food List

BRAT Diet Food List

Chronic Kidney Disease Diet Food List

Anti Inflammatory Diet Food List