What Do You Eat On The Dash Diet

With a recommended 6 to 8 servings a day whole grains are the foundation of the dash diet for their ability to reduce the risk of hypertension.

The dash diet discourages sweets salt and red meat while also limiting fatty meats full fat dairy products and tropical oils such as coconut and palm essentially foods high in fat. The plan recommends portions of foods you should eat daily and weekly. The dash diet also includes some fish poultry and legumes and encourages a small amount of nuts and seeds a few times a week. A person will eat fruits vegetables whole grain low fat dairy foods poultry fish nuts and beans but they will limit their.

Limiting these foods helps lower saturated fat trans fats cholesterol and added sugars in the diet al bochi says. The dash diet focuses on fruits vegetables whole grains and lean meats. The main aim of the dash diet is to reduce high blood pressure. The diet was created after researchers noticed that high blood pressure was much less common in people who followed a.

The dietary approaches to stop hypertension dash diet focuses on fruits and vegetables whole grains low fat dairy healthy fats and lean protein. What to eat both versions of the dash diet include lots of whole grains fruits vegetables and low fat dairy products. While this may seem like a lot it s as simple as having whole grain cereal or oatmeal for breakfast and quinoa brown rice or wheat pasta with lunch and dinner. The dash diet emphasizes foods that are lower in sodium as well as foods that are rich in potassium magnesium and calcium nutrients that help lower blood pressure.

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The dash diet typically provided between 1 and 2 servings of meat fish or poultry a day. If you eat red meat select lean cuts that are trimmed of visible fat remove skin from chicken duck goose and other poultry. It s high in some nutrients potassium calcium magnesium and fiber and low in others saturated fats trans fats and sodium. Eat more whole grain foods fish poultry and nuts limit sodium sweets sugary drinks and red meats in research studies people who were on the dash diet lowered their blood pressure within 2.