Here are some do’s and don’ts for following the DASH diet:
- Eat a variety of fruits and vegetables, including leafy greens, berries, citrus fruits, and other colorful produce. Aim for at least 4-5 servings of fruits and 4-5 servings of vegetables per day.
- Choose whole grains, such as whole wheat, oats, quinoa, and brown rice, over refined grains. Aim for at least 3-6 servings of whole grains per day.
- Choose lean protein sources, such as poultry, fish, beans, legumes, and nuts. Aim for at least 2 servings of protein per day.
- Include healthy fats, such as olive oil, avocados, and nuts, in moderation.
- Drink plenty of water and limit the intake of sugary beverages and alcohol.
- Choose foods that are low in sodium, added sugars, and unhealthy fats.
- Avoid or limit processed and packaged foods, which are often high in sodium, added sugars, and unhealthy fats.
- Avoid or limit foods that are high in saturated fat and cholesterol, such as fatty meats and high-fat dairy products.
- Avoid or limit foods that are high in added sugars, such as sweetened beverages, desserts, and snack foods.
- Limit the intake of salt, which is often added to processed and packaged foods and can contribute to high blood pressure.
- Avoid or limit alcohol, which can increase blood pressure and contribute to weight gain.
It is important to note that the DASH diet is not a one-size-fits-all approach, and the specific recommendations for the DASH diet may vary based on individual needs and preferences. It is generally recommended to consult with a healthcare professional or registered dietitian to determine the appropriate calorie and nutrient intake for your individual needs.