Dash Diet Eating Plan: Food List

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

Dash Diet Food List

It is a matter of great concern that the number of people suffering from the problem of high blood pressure is increasing day-by-day. It can cause various serious health problems like kidney failure, stroke or heart problems, etc. according to scientists and health care experts, diet plays a major role in causing high blood pressure. For this reason, they have designed a Dash diet which can help in reducing the risk of heart diseases by controlling your high blood pressure. But what is a Dash diet?

A quick rundown of what is the Dash diet

DASH diet or Dietary Approach to Stop Hypertension is a diet plan designed especially for people with high blood pressure to reduce the risk of heart problems by treating or preventing the happening of hypertension in the future.

DASH diet mainly includes vegetables, fruits, lean meats, and whole grains. The researchers have created this diet plan after observing that people on plant-based vegetarian and vegan diets rarely suffer from high blood pressure.

For this reason, they have included vegetables and fruits as well as sources of lean protein like fish, beans, and chicken along with reducing the use of added sugars, fat, red meat and salt.

According to experts, reducing the intake of salt can also help in controlling the problem of high blood pressure.


List of DASH diet foods

In order to help people suffering from high blood pressure, a DASH diet food list is provided here under for their reference.


While buying whole-grain as part of your DASH diet you can find a wide variety of items including whole wheat bread, whole-wheat pasta, bagels, brown rice, pitas, whole oats, cereal, quinoa, rice, popcorn, tortillas, and crackers, etc. In order to choose low-sodium items, you should compare labels of various similar items.



While buying vegetables you can buy fresh as well as canned and frozen vegetables also for your DASH diet. But they should not have added butter, sauces and salt as you need vegetables that are low in sodium. You can include various types of vegetable in your daily DASH diet like cauliflower, broccoli, green beans, carrots, spinach, kale, beets, arugula, garlic, onions, shallots, green onions, sweet potatoes, lima beans, tomatoes, and squash, etc.



For your DASH diet, you can choose a wide variety of fresh as well as canned and frozen fruits like oranges, apples, apricots, bananas, blackberries, dates, grapes, mangoes, grapefruits, peaches, melons, pineapples, nectarines, strawberries, raisins, raspberries, tangerines, and blueberries, etc. But while choosing canned fruits you should check that they are canned with their own juice instead of heavy syrup with added sugar. The frozen fruits you opt for should not have added sugar.


Dairy products

While choosing Dairy products for your Dash diet earlier it was recommended that you should focus on choosing low-fat dairy products like skimmed or low-fat milk, buttermilk, low-fat or fat-free cheese, sour cream, and low-fat or fat-free yogurt, frozen or regular.

But some of the recent researches have revealed that instead of using fat-free or no-fat dairy products people with high blood pressure should use full-fat dairy products as they can significantly reduce the risk of syndrome of metabolism which includes symptoms of a number of health problems like type2 diabetes, obesity, and high blood pressure etc. So people with high blood pressure are recommended to consume full-fat dairy products instead of no-fat dairy products.


Poultry, Meats, and Fish

While choosing meat, fish and poultry items you should go for lean products like skinless chicken, fish, eggs, seafood, pork tenderloin, pork, turkey, sirloin or round cut beef and extra lean ground beef, etc. While choosing poultry you should check that it is not injected with broth or fat. If you are buying canned meat or fish then it should have low sodium. However, you should avoid eating processed or smoked meats.


Nuts, Seeds, and Legumes

You can add various types of nuts, seeds and legumes in your Dash diet like hazelnuts, almonds, peanuts, walnuts, peanut butter, kidney beans, nut butters, lentils, chickpeas sesame seeds, sunflower seeds, and split peas, etc. However, they are healthy options only if they are low-salt or unsalted.


Oils and Fats

Peanut oil, extra virgin olive oil, and coconut oil are some of the oils and fats that you can include in your Dash diet.



You should include sugary items in your Dash diet which have sugar content extremely low like agave syrup, honey, sugar and maple syrup, etc.


Seasonings and Condiments

Some of the spreads and seasonings you can include in your Dash diet are spices, herbs, salsas, and flavored vinegar, etc. to make your food tasty without adding extra salt. While choosing condiments you should go for low sodium varieties only.


Using the right and healthy cooking techniques

Though you have selected low-sodium and healthy food items for your Dash diet but they cannot help in reducing your high blood pressure unless you do not have healthy cooking habits. You can reduce fat and sodium in your diet by using the cooking tips provided here

  • While cooking canned foods like vegetables and beans you should rinse them thoroughly to remove excess salt from them.
  • In order to improve the flavor and taste of your Dash diet, you can use spices, herbs, onions, flavored vinegar, ginger, peppers, garlic, sodium-free bouillon or lemon, instead of adding salt to it.
  • While preparing non-vegetarian food you should reduce the amount of meat. You can use 2/3rd of the meat suggested in the recipe while preparing casseroles and stews. You can add brown rice, vegetables, bulgur, whole wheat pasta or tofu to cover up the deficiency caused by reducing the quantity of meat in it.
  • While using broth to cook onions, mushrooms or other vegetables you should use a nonstick pan and low-sodium broth to get the best results. You can also replace low sodium broth with healthy oils like olive oil as it can have a lot of sodium, even if it is a low-sodium option.


Thus, by choosing the right food ingredients provided in DASH diet food list and healthy cooking methods discussed above, you can easily control your high blood pressure by eating a healthy Dash diet.

    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

    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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