The Dash Diet Menu – Foods That You Can Include

The DASH diet menu is an excellent choice to bring hypertension under control. This innovative diet plan involves a significant reduction in the amount of salt consumed, which automatically lessens the problem of hypertension. There are various DASH diet menus that are available and you can utilize one that suits your needs best.

Apart from working on the condition of hypertension, the DASH diet menu has also proven to be effective in maintaining stable blood glucose levels in diabetics. It includes specific foods such as fruits, vegetables, and whole grains.

dash diet menu

Fruits and vegetables are an essential part of the DASH diet menu.

The DASH Diet Menu – A List Of Recommended Foods

Here’s a detailed list of the foods that are recommended as part of this diet.

  • Fruits And Vegetables

    Fruits and vegetables are an essential part of the DASH Diet menu, as they contain high amounts of minerals, antioxidants, fiber, and vitamins. The DASH diet menu plan recommends 4-5 servings of fresh fruits and vegetables daily.

    Since this menu plan is geared towards decreasing hypertension, it is recommended that you include fruits and vegetables that are composed of potassium and magnesium, as these help lower blood pressure.

    Fruits and vegetables that are good sources of these minerals include sweet potatoes, spinach, kale, mustard greens, carrots, and broccoli. It is best to include only fresh fruits and vegetables as they are high on nutrition. Packaged fruits and vegetables should be a secondary option, to be considered only in case you don’t have access to the fresh variety.

  • Whole Grains

    Whole grains are also a must for the DASH diet menu. Based on your caloric requirements, the DASH diet menu recommends 6-12 servings of whole grains daily. Although refined grains are permitted in this menu, Mayo Clinic advocates the consumption of whole grains, as they offer maximum nutritional benefits.

    Whole grains are loaded with nutrients such as magnesium, vitamin B6, and fiber. Magnesium is known to be beneficial in reducing blood pressure levels, which is the primary focus of this diet plan. The fiber content of whole grains decreases hunger pangs between meals. Some of the whole grains you can include in the DASH diet menu are brown rice, wild rice, whole wheat, oats, air-popped popcorn, and bulgur.

  • Nuts, Seeds, And Legumes

    The DASH diet menu recommends the consumption of nuts, seeds, and legumes. These foods are loaded with proteins, phytochemicals, magnesium, and potassium, all of which are helpful for reducing high blood pressure and preventing heart disease as well as cancer.

    Individuals following the DASH diet menu plan are required to consume 5-6 servings of nuts, seeds, and legumes every week. It is recommended that you stick to limited servings of nuts and seeds. This is because these foods are dense in calories, so they may contribute to weight gain if consumed in large proportions.

    dash diet menu plan

    The DASH diet menu plan recommends 5-6 servings of nuts every week.

  • Lean Meat, Poultry, And Fish

    Lean meat, poultry, and fish can also be included in the DASH diet menu. These foods are loaded with high-quality protein, which aids in lean tissue growth and stabilizes blood sugar levels.

    According to the DASH diet plan, one can eat around 6 servings of lean meat, poultry, or fish daily. However, if you are on a weight loss variant of the plan, it is advisable for you to include just 1.5 or 2.5 servings of these foods in your meal plan for each day.

All the foods listed here are packed with plenty of nutrients. With a few culinary skills, you can rustle up some tasty dishes that adhere to the recommendations of the DASH Diet menu. Why not start with this diet today and start scaling down your sodium intake?


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