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It’s probably what you think of when you imagine a well-balanced diet.
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Keep reading to discover which foods are allowed and restricted on a DASH diet food list.
What is the DASH diet?
The main focus of the DASH diet is to help people decrease their blood pressure.
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What are the benefits?
Originally, the diet began as analternative to drug therapy for people with hypertension.
Who is this diet for?
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In short: Nearly everyone.
Since it promotes general health and has preventative properties, almost anyone can benefit from the DASH diet.
“The DASH diet is good for almost everybody.
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What are the DASH diet food serving guidelines?
Before we get into specific foods, you should familiarize yourself with the DASH diet food serving guidelines.
The DASH eating plan dictates acertain number of daily servings from food groups.
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What foods you should avoid on the DASH diet.
The DASH diet limits foods that will negatively impact your blood pressure and heart health.
The following foods should be avoided when following the eating plan.
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Not sprinkling salt on your meals is one of the biggest challenges followers of the DASH diet face.
However,salt reductionis integral to the plan, so opt for herbs and spices instead.
Red meats
According to a1999 study, the DASH diet emphasizes fish and chicken over red meat.
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Saturated fat
There’s conflicting reports whether saturated fat islinked to heart disease.
The DASH diet plays it safe and recommends reducing your intake of foods high in saturated fat.
Although research on sugar and hypertension is limited, some evidence supports that sugar may increase blood pressure.
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What foods can you eat on the DASH diet?
Fruits
Servings: 4 to 5 servings per day
All fruits are compliant on the DASH diet.
In fact, the diet encourages eating them.
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Let go of your fear that the natural sugar in fruit is bad for you.
Enjoy 4 to 5 servings per day in the form of snacks, smoothies, toppings, and dessert.
Limit serving sizes to 1/2 cup fresh fruit and 1/4 cup for dried fruit.
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Vegetables
Servings: 5 to 6 servings per day
Everyone’s favorite food group: Vegetables.
As you get older, veggies become less scary.
On this diet, you’ll want to pack in 5 to 6 servings daily.
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you’re able to eat a maximum of 6 ounces of lean meat or eggs per day.
Stick with poultry and fish, and avoid frying.
Vegans and vegetarians can opt for tofu and tempeh.
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The DASH diet emphasizesincreasing fiber intake, and thesehigh fiber foodswill help you do that.
These are all sources of many vital vitamins and minerals, too.
Your go-to oil will probably be olive oil.
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Start by going through your pantry and donating the non-compliant foods.
Finding some recipes that resemble some of your favorite foods can also help make the transition seem less drastic.
While diet plays an important role in your overall health,so does exercise.
So, get cooking and get moving.
