The DASH Diet: A Complete Overview and Meal Plan

Dash Diet Chart

Dash Diet Chart

At present days most of the people are suffering with high blood pressure. Reason behind it, poor diet and life style. People with high BP suffer with an increased risk of sickness such as heart disease, renal failure, and stroke. Diet plays a significant role to lower the risk of high blood pressure. This article helps patients with high blood pressure and DASH diet helps to lower their risk of heart disease.

What is Dash Diet?

You can easily treat the lifestyle disorder by following dash diet chart. DASH (Dietary Approaches to Stop Hypertension) diet is created to lower the risk levels of blood pressure. However, dash diet not only helps people with hypertension but also manages several illnesses such as stroke, heart disease, certain kinds of cancer, diabetes and kidney stones.

Dash diet chart

dose not have to follow exclusively by the people with hypertension. Anyone can follow the diet to keep their weight in check and can maintain good health. The diet chart includes beans, fruits, vegetables, nuts, seeds and low fat/skimmed dairy products. The DASH diet can be followed by anyone to keep in good health. This is beneficial to combat high BP in children as well as adults.

Foods for dash diet chart

Dash Diet Food List

The DASH (Dietary Approaches to Stop Hypertension) diet is an excellent eating plan that is included with good sources of fruits, vegetables, whole grains, and lean proteins. It helps to lower blood pressure and minimize the risk of heart disease, stroke, and some types of cancer. Here are some examples of what you can eat on the DASH diet:

Fruits:

Fresh, frozen fruits such as apples, bananas, berries, oranges, and melons.

Vegetables:

Leafy greens, such as spinach, kale, and collard greens, as well as a wide variety of colorful vegetables like bell peppers, carrots, and tomatoes.

Whole grains:

Whole grain bread, pasta, and cereals made from oats, brown rice, quinoa, and other whole grains.

Lean proteins:

fish, beans, and tofu, Chicken, turkey.

For Vegetarians

Nuts, seeds, and legumes: Almonds, peanuts, and other nuts, as well as seeds like sunflower and pumpkin seeds, and legumes like lentils and chickpeas.

Dairy:

Low-fat or skimmed milk, yogurt, and cheese.

Foods to Avoid in Dash Diet

According to DASH diet chart some foods you should avoid. They are as follows-

Processed and high-fat meats:

These foods tend to be high in saturated fat and cholesterol, it can increase high blood pressure and other health problems. choose lean proteins like chicken, turkey, and fish, or plant-based proteins like beans, lentils, and tofu.

Full-fat dairy products:

These are high in saturated fat and can increase high blood pressure. Choose low-fat or skimmed dairy products instead.

Added sugars:

These can be found in sweetened drinks, desserts, and other sweet treats. They will increase the risk of developing high blood pressure and other health problems.

Refined grains:

These include white bread, pasta, and rice. Choose whole grains like whole wheat bread, red or brown rice, and quinoa instead.

Highly processed snacks:

These are high in sodium and added sugars, and do not provide much nutrients. Choose whole, unprocessed snacks like fruits, vegetables, and nuts.

Foods to avoid while following Dash Diet chart

  • Candies
  • Cookies
  • Chips
  • Salted nuts
  • Sugary beverages
  • Sodas
  • Snacks
  • Pastries
  • Cheese
  • Meat dishes
  • Prepackaged rice and pasta dishes
  • Soups
  • Pizza
  • Salad dressings
  • Cold cuts/cured meat
  • Sandwiches
  • Sauces and gravies
  • Bread/rolls
  • Avoid smoking and drinking

There are many health benefits while following dash diet plan. They are as follows-

Improves your bone strength:

It will help to combat osteoporosis and maintain your overall bone strength.

Reduces uric acid levels:

This diet helps you reduce uric acid levels in your body, this will lower the risk of diseases, such as gout, if you follow dash diet chart.

Prevents metabolic disorders:

dash diet chart reduces fat consumption and give you healthy body.

Lowered risk of cancer:

The high intake of fruits and vegetables in the dash diet chart will help to reduce the risk of some types of cancer, including colon, breast, and prostate cancer.

Lowering blood pressure:

The DASH diet chart is very effective at lowering blood pressure in people with hypertension (high blood pressure).

Reducing the risk of heart disease:

High blood pressure is a major risk factor for heart disease.  DASH diet chart will help to reduce the risk of heart disease.

Improving cholesterol levels:

The DASH diet chart will help lower LDL (bad) cholesterol levels and increase HDL (good) cholesterol level. This will help improve overall cholesterol levels.

Promoting weight loss:

The DASH diet chart is a calorie-managed eating plan. This will help with weight loss if followed regularly.

7 days Dash Diet Chart

Day-1 breakfast

1 whole-wheat bread with 2 tablespoons peanut butter (no salt added)

1 medium orange

1 cup fat-free milk

Decaffeinated coffee

Lunch

Spinach salad+ 4 cups of fresh spinach leaves

1 sliced pear

1/2 cup canned mandarin orange sections

1/3 cup slivered almonds

2 tablespoons red wine vinaigrette

12 reduced-sodium wheat crackers

1 cup fat-free milk

Dinner

1/2 cup brown rice with vegetables

1/2 cup fresh green beans, steamed

1 small sourdough roll

2 teaspoons olive oil

1 cup fresh berries with chopped mint

Herbal iced tea

Snack (anytime)

1 cup fat-free, low-calorie yogurt

4 vanilla wafers

Day-2

breakfast

1 cup fresh mixed fruits, such as melons, banana, apple and berries, topped with 1 cup fat-free, low-calorie yogurt and 1/3 cup walnuts

1 muffin

1 cup fat-free milk

Herbal tea

Lunch

Curried chicken

2/3 cup cooked, chopped chicken

1/2 cup chopped apple

1/2 cup, or about 8, raw baby carrots

1 cup fat-free milk

Dinner

1 cup cooked whole-wheat spaghetti no added salt

2 cups mixed salad greens

1 tablespoon low-fat Caesar dressing

1 small whole-wheat roll

1 teaspoon olive oil

Snack (anytime)

1/4 cup raisins

2 tablespoons sunflower seeds

Day-3

breakfast

1 cup oatmeal* topped with 1 teaspoon cinnamon

1 slice whole-wheat toast

1 banana

1 cup fat-free milk

Lunch

Salad with fresh vegetables, no added salt

1 cup fat-free milk

grapes

Dinner

chicken

1 cup cooked rice

1 cup pineapple chunks

Snack (anytime)

1 cup light yogurt

1 medium peach

Day 4

breakfast

1 slice whole wheat bread

1 cup fruit yogurt, fat-free, no sugar

1 medium peach

½ cup grape juice

LUNCH

ham and cheese sandwich: low-fat, low-sodium ham.

+ 2 slices whole wheat bread + 1 large leaf lettuce

+ 2 slices tomato

+ 1 slice natural cheddar cheese,1 cup carrot stick

DINNER

 chicken and Spanish rice

1 cup green peas,

1 cup low-fat milk

SNACKS

⅓ cup almonds, unsalted

1 cup apple juice

1 cup low-fat milk

Day 5-

breakfast

1 cup whole grain bread

1 medium banana

1 cup low-fat milk

1 cup orange juice

LUNCH

tuna salad plate:

½ cup tuna salad

1 large lettuce

1 slice whole wheat bread

cucumber salad:

cup fresh cucumber slices

 ½ cup tomato wedges

½ cup cottage cheese

½ cup canned pineapple, juice

1 Tbsp almonds, unsalted

DINNER

1 small baked potato

1 Tbsp sour cream, fat-free

1 Tbsp natural cheddar cheese,

1 small whole wheat roll

1 medium peach

SNACKS

1 cup fruit yogurt, fat-free, no sugar added

2 Tbsp sunflower seeds, unsalted

Day 6

Breakfast

1 medium banana

½ cup fruit yogurt, fat-free, no sugar added

1 cup orange juice

1 cup low-fat milk

LUNCH

 2 slices whole wheat bread + 1 large leaf lettuce

2 slices tomato

1 cup steamed broccoli

1 medium orange

DINNER

½ cup spinach

1 Tbsp almonds, unsalted

1 cup carrots, 1 small whole wheat roll

2 Tbsp peanuts, unsalted

1 cup low-fat milk

¼ cup dried apricots

Day 7

Breakfast

1 medium banana

1 cup low-fat milk

1 cup fruit yogurt, fat-free, no sugar added

LUNCH

Tuna fish

1 large lettuce

2 slices tomato

 2 slices whole wheat bread

1 medium apple

1 cup low-fat milk

DINNER

cottage cheese in zucchini

lasagna recipe. salad:

1 cup fresh spinach leaves

 1 cup tomato wedges

1 Tbsp sunflower seeds

1 small whole wheat roll

1 cup grape juice

SNACKS

⅓ cup almonds, unsalted

¼ cup dry apricots

6 whole wheat crackers

Frequently Ask Questions (FAQs)

1. What types of foods are included in the DASH diet?

The DASH diet includes a variety of whole, unprocessed foods:
1) Fruits and vegetables
2) Whole grains
3) Lean proteins (such as chicken, turkey, fish, beans, lentils, and tofu)
4) Low-fat or skimmed dairy products

2. Can the DASH diet help with weight loss?

Yes, it will help to lose your weight. While the DASH diet is not specifically designed for weight loss, it will help some people lose weight.

3. What fruits reduce high blood pressure?

Citrus fruits, such as grapefruit, oranges, and lemons, have very powerful sources to lower down the blood pressure. They’re full of vitamins, minerals, and plant compounds. This will help to keep your heart healthy by reducing heart disease risk factors like high blood pressure.
The DASH diet chart is best known for its ability to combat high blood pressure. Its important in dash diet chart to understand the food what you would eat. Rather cutting down foods from your meal you should follow the diet plan accordingly.

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