Dash Diet Food List

blood_pressureWhat is the DASH Diet

The Dash diet has been making headlines for being in the number one spot for best overall diets. What makes the Dash Diet better than other diet plans? The answer is the Dash Diet is not a restrictive crash diet or an aggressive weight loss program. However many of the dieters say they have lost 10-35 pounds in a few months. The Dash Diet stands for “Dietary Approaches to Stop Hypertension” or help lower blood pressure. Studies show that people using the Dash Diet lowered their blood pressure within a few weeks.

What To Eat With The DASH Diet

The Dash Diet allows for a variety of foods while lowering your salt intake. Food groups such as grains, fruits, nuts, low-fat dairy, and meats are all allowed and are to be measured out per daily serving. Below is a comprehensive list of foods and ingredients you should be able to use safely with the dash diet. Also see a variety of Dash Diet Recipes

DASH Diet Food List

Fruits & Vegetables:

  • Apples
  • Artichokes
  • Bananas
  • Berries
  • Bell Peppers
  • Broccoli
  • Cabbage
  • Carrots
  • Cauliflower
  • Corn
  • Grapes
  • Green Beans
  • Lemons & Limes
  • Mushrooms
  • Lettuce
  • Onions
  • Pears
  • Pineapple
  • Potatoes
  • Raisins
  • Sprouts
  • Squash

Meat & Seafood:

  • Beef
  • Chicken
  • Turkey
  • Eggs
  • Fish
  • Salmon
  • Shrimp

Bread & Grains:

  • Barley
  • Brown Rice
  • Oats (some)
  • Whole Wheat Bread
  • Whole Wheat Tortillas
  • Whole Wheat Pasta
  • Whole Grain Cereal
  • Wild Rice

Nuts & Seeds:

  • Almonds
  • Cashews
  • Peanuts
  • Pecans
  • Pumpkin Seeds
  • Walnuts


  • Reduced-fat Cheeses
  • Cottage Cheese
  • Fat-Free Milk
  • Margarine
  • Sour Cream
  • Fat-Free Yogurt

Most Popular Dash Diet Recipes

Soup & Salads

Black Bean and Rice Salad

Spicy Egg Drop Soup

Easy Tuna Salad

Italian Orzo Salad

Main Meal Dishes

Roast Glazed Salmon

Classic Pizza Wrap

Dash Diet Fish Tacos

Hearty Rice-Bean & Sausage

Sided & Desserts

Sweet Pineapple Salsa

Zesty Potato Skins

Walnut Sugar Snacks

Peach Cinnamon Crunch

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