We are going to start a small series on this subject since there seems to be much confusion amongst new dieters as to what foods you can actually eat on the Dash Diet.
As we know the DASH diet can be followed by anyone looking to improve their health. The diet is simple and like all new habits it needs planning and a guide/ cheat sheet to adhere to the rules of the diet. The eating plan typically involves plenty of fresh produce, whole grains, nuts, seeds and lean meat and low fat dairy which leaves a wide range of foods to choose from. The focus is on nutrient-rich whole foods, and does not include refined and processed foods. DASH diet is an example that healthy eating is not only nutritious but also delicious. Given below are the food groups and the type of food that you can consumed in a DASH diet.
Whole grains: Whole grains are full of fiber, magnesium, phytonutrients and antioxidants. The presence of complex carbohydrates in whole grains accounts for its high fiber content which improves blood glucose levels, blood cholesterol levels, keeps you full for long and also helps in weight management.
Fruits and vegetables: The galore of vitamins, minerals, antioxidants and specific nutrients in fruits and vegetables helps to lower high blood pressure in patients. Meta analysis of studies that observed the increased consumption of fruit and vegetable lowered the risk of heart disease and stroke. Research shows that the protective factors such as folate, vitamins, potassium, and other antioxidant phenolic compounds act through a variety of mechanisms that offer health benefits. This includes lowering oxidative stress, reducing cholesterol levels, lowering blood pressure, increasing insulin sensitivity and also improving the health of kidneys.
Nuts, seeds and legumes: These foods are great plant protein sources that come with a healthy package of vitamins, minerals, antioxidants and phytonutrients that have superior benefits to the body. These plant proteins can replace high fat animal proteins from meat and meat products and lower the risk of diseases. Nuts and seeds although are high in calories contains heart-healthy fats called omega-3 fats that play a significant role in dropping cholesterol levels, regulating blood pressure levels and improving overall health.
Fish, lean meat & poultry: DASH recommends the consumption of lean meat, heart-healthy dish such as tuna, salmon, and herring that are high in omega-3 fats. Choose lean poultry with fat and skin trimmed away. DASH diet recommends to cut back on typical meat portions by a third or half and replace them with vegetables.
Fats & sugars: DASH diet encourages the consumption of healthy fats especially the essential fats from nuts, seeds, salmon, herring etc. The diet recommends to limit total fat intake to 27% or less of calories from fat. Avoid trans fats and saturated fats from animal sources in DASH diet.
