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Dash Diet

The Dash Diet

 

The DASH DIET stands for “Dietary Approaches to Stop Hypertension” and is a diet plan designed to help reduce high bloos pressure through dietary changes. This diet comes from the National Heart , Lung, Blood Institute and while it’s similar to the Mediterranean Diet it does present some differences. There really isn’t any food forbidden on the Dash Diet. It’s just that making healthier choices is the main goal.

The principle of the Dash Diet is that it’s a plant-based approach to eating that emphasizes more fruit, vegetables, poultry, fish, legumes, nuts, low fat dairy, whole grains, and som ehealthy fats. There is room for minimal meat on the plan but no refined sugar, flour, or processed foods. This diet is not only great for helping to lower blood pressure but also for weight loss and promoting overall health. It’s a heart-healthy eating approach that emphasizes fresh, whole foods, and is adjustbale for most people. 

 

APPROXIMATE DAIRY NUTRIENT BREAKDOWN

 

Grains: 6-8 servinghs (1 slice or 1/2 cup)

Vegetables: 4-5 servings (1 cup raw, 1/2 cup chopped)

Fruit: 4-5 servings (1 medium item, 1/2 cup whole or chopped fresh/frozen/canned)

Dairy: 2-3 servings (1 cup)

Fats/Oils: 2-3 servings (1 Tbsp)

Poultry/Fish: 6 servings (1 ounce)

Meat/Nuts/Seeds: 4-5 servings per WEEK

 

Eat vegetables, fruits, fish & seafood, extra virgin olive oil, nuts, seeds, legumes, potatoes, and whole grains frequently.

Moderate amounts of poultry, eggs, and dairy are fine. 

Limit red meat to very minimal amounts infrequently.

Replace salt with flavorful herbs and spices.

Dash Diet Foods List

 

Water: still or sparkling, a staple on the diet for proper hydration.

Coffee: black (in moderation) without sweeteners/flavorings of any kind.

Alcohol: Red Wine (in minimal amounts) is okay but best omitted in general.

Broth: organic bone broth is best, watch for added sugars and check teh nutritional facts for details.

Artificial Sweeteners: VERY minimal sugar or honey if necessary; Stevia in very minimal amounts in place of sugar.

Spices: fresh or dried are fine; opt for powders and avoid salts; carfefully read labels on dried varieties.

C0ndiments: low/no sugar is best (carefully read labels and account for ingredients); use sparingly.

Meat Protein (4 oz servings): steak beef, liver, ham, bacon, chicken, turkey, lamb, white fish, shrimp, crab, lobster, and shellfish.

Other Proteins: eggs and tofu.

Dairy Protein: whole milk , soy milk, coconut milk, almond milk, Greek yogurt, white cheeses, cheddar, soy yogurt, coconut yogurt.

Most nuts/seeds/Oils (2 tbsp): olive oil, canola oil, coconut oil, grapeseed oil, sunflower oil, safflower oil, and sesame oil.

Grains & Breads: brown rice, barley, buckwheat, whole oats, quinoa, whole wheat & egg pastas, wheat bread, rye bread, and pita bread.

Beans: lentils, white beans, chickpeas, and fava beans.

Vegetables (1 cup servings): broccoli, cauliflower, carrots, tomatoes, celery, cucumber, onions, asparagus, zucchini, leeks, fennel, beets, brussels sprouts, peppers, mushrooms, eggplants, squash, cabbage, spinach, lettuce, olives, etc.

Fruit 1/2 cup serving): avocado, coconut, berries, melons, citrus fruits, etc.