September 22, 2017

Shopping List: DASH Diet Foods



The heart-healthy DASH diet has been proven to reduce high blood pressure (hypertension). Hypertension is one of the primary risk factors for heart disease. The DASH diet is an excellent dietary pattern for overall good health. It’s light on red meat and sugar, and heavy on naturally fiber-rich whole foods.

 

Shop for these and other similar items and learn to incorporate them into your daily routine. Note that as you add more fiber-rich whole foods to your diet, your bowel habits may change somewhat. Make changes gradually, but steadily, to avoid any unpleasant surprises.

 

The following is adopted from guidelines published by the National Institutes of Health/Heart, Lung, and Blood Institute.

 

Grains

 

whole wheat bread

whole wheat pasta

brown rice

whole oats (e.g. steel cut oats)

popcorn

quinoa (rinse thoroughly before cooking)

 

Vegetables

 

broccoli

cauliflower

carrots

green beans

kale

spinach

arugula

beets

onions/green onions/shallots

garlic

lima beans

sweet potatoes

squash

tomatoes

 

Fruits

 

apples

apricots

bananas

dates

grapes

oranges

grapefruit/grapefruit juice (Check with your doctor if you take prescription medication(s))

mangoes

melons

peaches

nectarines

pineapples

raisins

strawberries

tangerines

raspberries

blueberries

black berries

 

Dairy

 

Fat-free (skim) or low-fat (1%) milk or buttermilk

fat-free, low-fat, or reduced-fat cheese

fat-free or low-fat regular or frozen yogurt

 

(Ed. note: Since the inception of the DASH diet new research has emerged which suggests that consuming solely fat-free dairy may be counter-productive. Consumption of full-fat dairy is associated with a reduced risk of obesity and diabetes, for example. Most recently, consumption of full-fat dairy—but not no-fat dairy—was associated with a significantly lower risk of the metabolic syndrome. The metabolic syndrome is a constellation of symptoms and conditions that includes high blood pressure, and/or type 2 diabetes, and/or obesity. Given this and similar evidence, it appears likely that recommendations to consume solely zero-fat dairy will eventually be amended.)

 

Lean Meats, Poultry and Fish

 

eggs

lean poultry (skin removed)

fish

seafood

Nuts, Seeds and Legumes

 

Almonds, hazelnuts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, nut butters, kidney beans, chickpeas, lentils, split peas, sesame seed, etc.

 

Fats & Oils

 

extra virgin olive oil

peanut oil

coconut oil

Sugars (extremely limited quantities only)

 

honey

agave syrup

maple syrup

sugar

 

More Healthy Tips:

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