What to Eat on a DASH Diet?

Diet plans number in the dozen with some working in helping us lose weight, while others don’t. Some of us want to go on a diet to help us lose weight, but then which one should you use? After all, there are fad diets aren’t there?

That said, one type of diet that has numerous followers is the DASH Diet. DASH Diet refers to dietary approaches to stop hypertension which is actually recommended by the National Heart, Lung, and Blood Institute to stop hypertension or high blood pressure as it is commonly known. This diet focuses on eating foods that are high in nutrients such as potassium, protein, calcium, and fiber just to name a few.

What to Eat on a DASH Diet?

If this is your first time to try the DASH diet, you’re probably wondering what foods you can actually eat here. The good news is that there is no shortage of foods to add to your meals when you are following this diet. Here are a few that you should consider:

Whole grains

There are studies that show that eating whole grains is actually good for your heart. If you want to add whole grains to your diet, you can start with whole-wheat bread over your usual white sandwiches or even your morning toast for that matter. There are plenty of ways to prepare teff or even quinoa to your meals appropriate for DASH diet.

Low-fat or fat-free dairy

If your nightcap is a glass of your favorite wine, why not indulge your inner child by having some low-fat milk? This type of milk doesn’t contain any fats and is actually filled with nutrients like calcium which is good for your bones too.

Unsalted nuts

Another type of food that is allowed in a DASH Diet is unsalted nuts. Nuts are known to contain omega-3 fatty acids as well as magnesium and selenium which help keep your heart healthy. Think almonds, pistachios, pumpkin seeds, and even sunflower seeds, just to name a few. A cup of these nuts can already give you a healthy dose of nutrients that can help keep your blood pressure at a normal level.

Fruits and vegetables

It is important that you add fruits and vegetables to your meals when you are following the DASH Diet as they are loaded with vitamins and minerals that can help boost your overall health. It is recommended that you take four to five servings of these foods on a daily basis, including snacks. Aside from the antioxidants, you’ll also get fiber from them too which can settle in your stomach for hours. Another plus to fiber is that it also has plenty of benefits to your heart.

Lean meats

Lean meats are also recommended in DASH Diet such as in the case of skinless chicken breasts, salmon, and shrimp just to name a few. Although they don’t contain trans fats, they still have fats which means that you should practice portion control when it comes to lean meats. Make sure that they do not cover most of your plate.

It is understandable that you will be craving for foods that you are used to, but if you want to be able to follow this diet correctly, you will have to take these tips in mind. It may be difficult at first, but this doesn’t mean that you won’t be able to train yourself to try adhering to the basics of the DASH Diet. Although this may be appropriate for those that have high blood pressure, there is nothing wrong with using this diet to help you get your weight back down.

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