What Is the DASH diet?
Ranked the healthiest diet in 2021, The DASH diet (Dietary Approaches to Stop Hypertension) is a flexible and balanced eating plan who specific servings of different food groups.It also encourages maintaining a healthy weight or losing weight.
That nutritionists often recommend a DASH diet as the first line of defense in controlling hypertension and reduce your risk for heart disease.
Since it’s development in the early 1990s, DASH diet foods include whole grains, fruits, vegetables, and lean sources of protein.
Dash Diet Food List
A DASH diet includes heart health principals by focuses on consuming vegetables, fruits, lean proteins, and whole grains.
, low-fat desserts, and limited sweets.
Fish & Meat
- Chicken and turkey breast
- Lean pork and beef
- Fish
Fruits
- Apples
- Apricots
- Bananas
- Dates
- Oranges
- Raisins
Vegetables
- Broccoli
- Carrots
- Collards
- Green beans
- Tomatoes
Whole Grains
- Whole-wheat bread
- Whole-wheat pasta
- Bagel
- Grits
- Cereal
- Oatmeal
Nuts & Seeds
- Almonds
- filberts
- Lentils
- Split peas
- Walnuts
Sweets / added sugars
- Jelly
- Hard Candy
- Sugar
- Fruit punch
Health Benefits Of The Dash Diet
Pros and Cons of the Dash Diet
Pros
- Decreases cancer and heart disease risk
- Diverse foods and flavors.
- Low Salt Foods
- Lowers diabetes risk
- Lowers Blood Pressure
- The DASH diet may relieve gout
- High Potassium Foods
- Lifelong Wellness
Cons
- Hard to Maintain
- Not Specifically Designed for Weight Loss
- No organized support
