Here are some examples of foods that may be best avoided or limited on the DASH diet:
- Processed and packaged foods: Many of these foods are high in sodium, added sugars, and unhealthy fats, and may not provide much in the way of nutrients. Examples include snack foods, frozen meals, processed meats, and canned soups.
- Foods that are high in saturated fat and cholesterol: These foods may contribute to high blood pressure and an increased risk of heart disease. Examples include fatty meats, high-fat dairy products, and fried foods.
- Foods that are high in added sugars: These foods may contribute to weight gain and an increased risk of type 2 diabetes and other health conditions. Examples include sweetened beverages, desserts, and snack foods.
- Foods that are high in salt: Consuming too much salt can contribute to high blood pressure, and many processed and packaged foods are high in salt. Examples include canned soups, snack foods, and processed meats.
- Alcohol: While small amounts of alcohol may be enjoyed in moderation on the DASH diet, excessive alcohol intake 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.