DASH Diet Food List (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 still need to maintain a well-balanced diet and restrict some foods that negatively affect your health.

DASH is an acronym for Dietary Approaches to Stop Hypertension. The diet aims to prevent or cure hypertension. The DASH diet also helps in weight loss, improving cardiovascular health and general well-being. 

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

For that reason, you need to have a DASH diet food list with you each time you visit the grocery store.

Whether you are using the DASH diet for the first time or 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 down the ingredients you will need 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 going shopping, so the array of foods, some with high-sodium and high-fat levels, appeal to you.
  • Say focused 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, which is why 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 the health conditions. They are high in fiber, low in calories and fats. Veggies are extremely useful when it comes to lowering blood pressure and moderating body weight.

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

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 diseases at bay, help to reduce the risks 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
  • Berries
  • Dates
  • Pomegranate
  • Avocado
  • Lemons

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, help fight off weight loss, heart health problems and improve other bodily functions.

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

  • Cheeses
  • Low-fat milk
  • Buttermilk
  • Sour cream
  • Yogurt

Dairy products to limit

  • Butter
  • Margarine
  • Whole milk
  • Ice cream
  • Any other whole milk daily 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, minimizing the risks of heart diseases, certain cancers, diabetes, and other health issues.

Unlike many other diets where you cannot eat whole grain, the opposite is true with a DASH diet. Do not forget 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 they are rich in several nutrients such as folic acid, magnesium, and iron.

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

On the other hand, nuts and seeds are also beneficial to 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.

Your DASH diet list should have the following nuts, seeds, and legumes. Make sure 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 but not least, 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 major restriction is sodium.

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

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

 DASH Diet Food List  
Foods to Avoid in your DASH Diet
Lean Meat ProteinsEggs
Skinless chicken
FishProcessed meats- sausage, bacon, and ham
Pork tenderloinCanned soups
TurkeyBouillon
Lean ground beefDried soup mixes
Lower sodium canned meat and fishDeli meats
Sirloin beef cutsCatsup
Soy sauce
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