May 24, 2016
font size

The DASH Diet (cont.)

Medical Author:
Medical Editor:

What foods are allowed in the DASH diet eating plan?

People often ask what foods are on the DASH diet eating plan. The good news is that it includes a wide variety of foods, and many options. The DASH diet is simple. Eat more fruit, and especially vegetables, and eat fewer foods high in salt (sodium). For example:

  • Eat a salad with protein for lunch instead of a burger and fries.
  • Choose low-fat dairy products such as Greek yogurt instead of fruity, sweetened yogurt.
  • Choose snacks such as fruit, raw veggie sticks, bean-based spreads like hummus or black bean dip, and raw unsalted nuts.

Whole grains are encouraged, such as brown rice or quinoa along with lean proteins such as chicken, lean pork, and fish.

What foods and drinks should be avoided while following a DASH diet?

Foods and drinks to avoid when following the DASH diet include high sugar, high fat snacks, and foods high in salt such as:

  • Candy
  • Cookies
  • Chips
  • Salted nuts
  • Sodas
  • Sugary beverages
  • Pastries
  • Snacks
  • Meat dishes
  • Prepackaged pasta and rice dishes (excluding macaroni and cheese because it is a separate category)
  • Pizza
  • Soups
  • Salad dressings
  • Cheese
  • Cold cuts and cured meats
  • Breads and rolls
  • Sandwiches
  • Sauces and gravies
  • Soups

Using a salt substitute made with potassium not only works as a substitute in cooking and on the table, but the additional potassium can help lower blood pressure. People who are on blood pressure medications that increase potassium should ask their doctors to help them monitor the blood level of potassium (K) while they are making changes.

What about red meat and heart disease?

While not specifically recommended, grass-fed beef and buffalo would fit within these parameters. Grass-fed beef has a very different composition than conventional grain-fed beef. Grass-fed beef is high in omega-3s and is more similar to fish, nutritionally. Grain-fed red meat is high in omega 6s and saturated fat, both of which are promote inflammation and contribute to heart disease, high blood pressure, and obesity. Red meat that is not grass-fed is not allowed.

Medically Reviewed by a Doctor on 5/10/2016

Source: MedicineNet.com
http://www.medicinenet.com/the_dash_diet/article.htm

Hypertension

Get tips on handling your hypertension.

advertisement
advertisement
Use Pill Finder Find it Now See Interactions

Pill Identifier on RxList

  • quick, easy,
    pill identification

Find a Local Pharmacy

  • including 24 hour, pharmacies

Interaction Checker

  • Check potential drug interactions
Search the Medical Dictionary for Health Definitions & Medical Abbreviations