Dash Diet Eating Plan: Food List

The Do's and Don'ts of the Dash Diet Food plan

Dash Diet Food List

The Dash Diet food list is easy to follow, a food list is grouped into Vegetables, Meat, Whole Grains, Dairy and sweets. Remove processed food from your diet and see your health skyrocket. Dash Diet guidelines: 


  • Kale,  It contains Vitamin K which is good for your blood, and lutein which good for eyes and if that wasn’t enough, Vitamin C
  • Spinach
  • Broccoli
  • Carrots
  • Peas
  • Tomatoes
  • Asparagus
  • Avocado

Whole Grains  

  • Brown Rice
  • Quinoa
  • Whole-wheat Bread and Pasta
  • Whole Wheat Couscous
  • Oatmeal

Psyllium Husk is another great product we recommend. A fantastic source of natural fibre prevents discomfort and gives you energy. It also helps control your blood pressure. Find out more about Psyllium Husk

Fat-Free or low-fat dairy

Dash studies determined that people that went on the Dash Diet and included low-fat dairy reduced blood pressure even more than leaving it out.  

  • Cheeses such as Feta, Ricotta, Mozzarella
  • Low-fat milk or soy

Eggs, Chicken and Fish

  • Eggs and Chicken offer a good source of protein without the fatty meat
  • Fish is great for essential omega oils especially Salmon and Mackerel.

Sweets/food with added sugars

Rather than banish this, fail and feel down it’s best to cut down on added sugar and choose low-fat sweet options.

  • Sorbet
  • Jams / Honey

Typical Daily Dash Food Plan


  • Two scrambled eggs plus a small slice of roast beef and sliced tomatoes


  • One grilled chicken breast served with large green salad dressed with oil and vinegar
  • Baked Sweet potato with tuna, sweetcorn and light mayonnaise


  • One lean grilled beef burger served with steamed vegetables
  • Stir-fried chicken with vegetables and brown rice

Foods to avoid

  • Limit sodium, sweets, sugary drinks, and red meats.
  • No table salt, Soy sauce
  • No full-fat dairy products
  • No sugar sweetened beverages
  • No processed foods

Dash Diet Recipes

We are always building adding new items to the DASH diet food list and creating great Dash Diet recipes. There is so much variety allowed in this way of healthy eating that the possibilities are endless.

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