Dash

The DASH diet (Dietary Approaches to Stop Hypertension) promotes cardiovascular health through nutrient-rich foods like fruits, vegetables, whole grains, lean proteins, and low-fat dairy, while limiting sodium, saturated fats, and added sugars. Its key benefits include:

  • Lowers Blood Pressure: Reduces hypertension, often within weeks, by balancing potassium, magnesium, and calcium intake.
  • Improves Heart Health: Lowers LDL cholesterol and reduces heart disease and stroke risk.
  • Supports Weight Management: High-fiber, low-calorie foods promote satiety, aiding weight loss or maintenance.
  • Enhances Overall Nutrition: Encourages a nutrient-dense diet, boosting general health and energy.
  • May Reduce Diabetes Risk: Improves insulin sensitivity and helps manage blood sugar.
  • Flexible and Sustainable: Easy to follow without extreme restrictions, supporting long-term adherence.

While effective for many, individual results vary. Consult a healthcare provider before starting.

DASH Grocery List

Essentials for a DASH Kitchen

  • Chicken breast
  • Salmon fillets
  • Lean ground turkey
  • Eggs
  • Spinach
  • Kale
  • Broccoli
  • Carrots
  • Sweet potatoes
  • Bananas
  • Berries (strawberries, blueberries)
  • Whole-grain oats
  • Quinoa
  • Low-sodium canned beans
  • Olive oil
  • Almonds
  • Low-fat Greek yogurt
  • Skim milk

Example DASH Recipes

Grilled Chicken and Spinach Salad

  • Grill 1 lb chicken breast seasoned with salt, pepper, and 1 tsp dried oregano.
  • Slice chicken and place over 2 cups spinach and 1 cup sliced carrots.
  • Add 1/4 cup blueberries and 2 tbsp chopped almonds.
  • Drizzle with 2 tbsp olive oil and 1 tbsp balsamic vinegar.
  • Toss and serve fresh.

Baked Salmon with Roasted Broccoli

  • Place 2 salmon fillets on a baking sheet.
  • Brush with 1 tbsp olive oil and sprinkle with 1 tsp dried dill and pepper.
  • Toss 2 cups broccoli florets with 1 tbsp olive oil and place on sheet.
  • Bake at 400°F for 15 minutes until salmon flakes easily.
  • Serve with a side of cooked quinoa.

Sweet Potato and Kale Breakfast Bowl

  • Roast 1 diced sweet potato with 1 tbsp olive oil at 400°F for 20 minutes.
  • In a skillet, sauté 1 cup chopped kale with 1 tsp olive oil for 3 minutes.
  • Combine sweet potato and kale in a bowl.
  • Top with 1/4 cup low-fat Greek yogurt and 2 tbsp berries.
  • Serve warm.