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 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 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 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 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 – 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 – Vegetables

We all need vegetables in our diets irrespective of 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 – 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, helping fight off weight loss, heart health problems and improving 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 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 where you cannot eat whole grains, 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.

Printable DASH Diet Food List (PDF)

Food Categories	DASH Diet Food List	Foods to Avoid on a DASH Diet
Lean Meat Proteins	Eggs	Processed meats- sausage, bacon, and ham
	Skinless chicken	Canned soups
	Fish	Bouillon
	Pork tenderloin	Dried soup mixes
	Turkey	Deli meats
	Lean ground beef	Catsup
	Lower sodium canned meat and fish	Soy sauce
	Sirloin beef cuts
Vegetables	Spinach	Salad dressings
	Kale	Frozen and boxed mixes for potatoes, rice, and pasta
	Broccoli	Pretzels
	Squash	Popcorn
	Carrots	Peanuts
	Sweet potatoes	Chips
	Cucumbers	Pickled or marinated food in brine
	Tomatoes	Table salt
	Green beans	Red meats
		Butter and margarine
Low-Fat Dairy	Cheeses	Whole milk dairy products
	Low-fat milk
	Buttermilk
	Sour cream
	Yogurt
Fruits	Oranges
	Bananas
	Apricots
	Apples
	Berries
	Dates
	Pomegranate
	Avocado
	Lemons
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 & Legumes	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	Basil
	Thyme
	Basil
	Cinnamon
	Celery seeds
	Garlic
	Chinese cat’s claw
	Ginger
	Cardamom
	Low sodium ketchup
	Pesto
	Salsa
	Sauerkraut
Sweets	Maple syrup
	Sorbet
	Jam
	Jelly
Fats and Oils	Olive oil
	Canola oil
	Sunflower oil
	Low-fat mayonnaise