DASH Diet Grocery List in 9 Category

DASH Diet Food List – Overview

The DASH diet is unlike many others; it does not require strict adherence. It is non-restrictive and flexible.

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

The diet is widely known as the DASH diet plan (Dietary Approaches to Stop Hypertension). As the name suggests, it targets controlling hypertension (high blood pressure).

The DASH diet also aids in weight loss, improving cardiovascular health, and overall well-being.

It primarily recommends minimizing salt intake and consuming foods rich in all the nutrients needed to lower blood pressure and achieve other health benefits.

Therefore, having a DASH diet food list is essential every time you visit the grocery store.

Whether you are new to the DASH diet or already following it, you can tailor it to meet all your dietary needs. Before you go shopping, you should:

• Prepare yourself and commit to buying only the items on your list. Compile your list or download the one we have provided.
• Note the ingredients needed for the week’s breakfast, lunch, snacks, and dinner.
• Shop during less busy times. Also, eat before shopping to avoid being tempted by high-sodium and high-fat foods.
• Focus only on what you need for your DASH diet.
• If possible, buy only fresh produce.
• Always read labels to avoid buying unnecessary items.

You are now ready to go. So, what food items should be on your list?

Lean Meat Proteins

DASH Diet Food List – Lean Meat Proteins

Protein is an essential part of the DASH diet because it helps keep blood pressure low and aids in weight loss.

Weight also affects blood pressure, so consuming lean meat is advised. Include the following items in your list:

• 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 products

Vegetables

DASH Diet Food List – Vegetables

Vegetables are crucial in our diets, regardless of health conditions. They are high in fiber, low in calories and fats, and beneficial for lowering blood pressure and moderating body weight.

Besides providing essential vitamins, minerals, and fiber, they also serve as a good source of energy. The DASH diet recommends four to five servings of vegetables for those with hypertension.

The most recommended vegetables for the DASH diet include:

• 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 – Fruits

Fruits are a great source of fiber, vitamins, minerals, and flavonoids, which are excellent health-boosting compounds.

Including fruits in your DASH diet can help lower blood pressure, reduce the risk of heart disease, diabetes, and improve overall health.

There is no limit to the types of fruits you can include, but the following are particularly effective for fighting hypertension. Fruits can be bought fresh, frozen, or canned without added sugar.

• 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 and are beneficial for maintaining lower blood pressure, supporting weight loss, heart health, and improving other bodily functions.

Include the following low-fat dairy products in your list:

• 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 a rich source of fiber and nutrients, helping you feel full, thus preventing overeating. They are beneficial for weight loss, lowering high blood pressure, and reducing the risk of heart disease, certain cancers, diabetes, and other health issues.

A DASH diet encourages the consumption of whole grains, but always check labels for sodium content.

Your DASH diet list should include 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 are low in protein and rich in nutrients such as folic acid, magnesium, and iron. They are filling, aid in weight loss, lower blood pressure, and offer many other health benefits.

Nuts and seeds also benefit those with hypertension by providing nutrients that help maintain lower blood pressure. They are rich in fiber, minerals, and vitamins and help regulate food intake.

Include nuts, seeds, and legumes in your DASH diet list, choosing low-salt options.

• 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)

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