DASH Diet 101

DASH stands for:

Dietary

Approaches

To

Stop

Hypertension

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DASH is a nutritional approach to help manage high blood pressure. Many core foods emphasized are similar to other dietary plans, like the Mediterranean diet. 

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The DASH diet emphasizes foods rich in essential nutrients: potassium, calcium, magnesium, fiber, and protein while reducing sodium and dietary fats. These important nutrients can play a role in influencing blood pressure as well as blood cholesterol levels.

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The DASH plan is as follows:

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Choose

• Choose vegetables, fruits and whole grains
• Choose fish and poultry
• Add in legumes, beans, nuts and seeds
• Low fat dairy products

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Limit

• Sodium to 1,500 mg per day
• High-fat dairy products
• Foods high in saturated fat, such as fatty cuts of meat, coconut oil and palm oil 
• Added sugar, refined carbohydrates and sweetened beverages

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How to Follow the DASH Diet

• Pay close attention to packaged foods: Pay close attention to the amount of sodium on the nutrition facts label. Choose packaged goods that are either “reduced,” “low sodium,” or have “no added salt.” Rinsing canned foods like beans before eating is another way to cut back on sodium.
• Limit salt in cooking: ditch the salt shaker and choose more herbs and seasonings, or make your own salt-free seasoning mixes. 
• Choose fresh when possible: Fresh (or frozen and canned without added salt) is best when it comes to produce. Choose base level whole grains, like rolled oats and brown rice, over processed foods like quick oats and bagged, pre-seasoned rice. 
• Pick basic proteins: when choosing lean protein foods (like fish or chicken) avoid pre-marinated options. Make your own marinades and always choose unbreaded options to grill and bake.
• Keep an eye on your condiments: A little can go a long way when it comes to condiments. Keep your marinades basic (oil, lemon juice, herbs) and make your own salad dressing (oil, vinegar, herbs).
• Pick the unsalted snacks: Nuts and seeds that are unsalted are preferred over salted. Picking alternatives to crackers and chips, like fresh fruit and veggies, is another way to cut the salt at snack time.
• Add flavor with herbs and spices: Try making your own salt-free seasoning mixes with herbs and spices. Use citrus (lemon or lime juice), garlic infused oils, or vinegars for marinade bases.
• Prep food at home: Cooking meals at home is a great way to control how much added salt is in your food.

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The biggest offenders when it comes to high sodium amounts are:

1. Pizza, burgers, tacos, and burritos
2. Deli meat and sandwiches
3. Soups
4. Chips, crackers, popcorn
5. Pasta mixed dishes
6. Condiments

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Learn about Label Claims

*References available with PDF download