DASH Diet Food List – What You’re Allowed To Eat

DASH diet food list

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The DASH diet can improve your health by limiting fatty foods and anything high in sodium or added sugar. If you’re concerned about cholesterol, blood pressure, and heart health the DASH diet may be perfect for you. Here’s a quick DASH diet food list you can use when planning your meals or grocery shopping.

Foods To Eat On DASH

Fruit

Apples
Apricots
Bananas
Berries
Blueberries
Dates
Grapefruit
Grapes
Mangoes
Melons
Nectarines
Oranges
Peaches
Pineapples
Raisins
Raspberries
Strawberries
Tangerines

Vegetables

Arugula
Beets
Broccoli
Carrots
Cauliflower
Garlic
Green Beans
Kale
Lima Beans
Onions
Spinach
Squash
Sweet Potatoes
Tomatoes

Grains

Brown Rice
Popcorn
Quinoa
Whole Oats
Whole Wheat Bread
Whole Wheat Pasta

Protein

Eggs
Fish
Poultry (skinless)
Seafood

Nuts & Seeds

Almonds
Chickpeas
Hazelnuts
Kidney Beans
Lentils
Mixed Nuts
Peanut Butter
Peanuts
Sesame Seed
Split Peas
Sunflower Seeds
Walnuts

Foods To Avoid On DASH

When you’re grocery shopping you can stay within the DASH diet food list guidelines by reducing certain types of food high in:

Sodium
Added Sugar
Saturated Fat
Trans Fat

Here’s what to avoid or try to limit:

Butter
Cheese
Cream
Fast food
Fatty Cuts Of Meat
Junk Food
Lard
Poultry With Skin
Pre-Packaged Food
Processed Meats
Sweets
Table Salt
Table Sugar
Whole Milk

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