What’s The Dash Diet Eating Plan?
The DASH diet is an eating plan that consists of fruits, vegetables, and whole grains. “DASH” stands for “Dietary Approaches to Stop Hypertension”. Hypertension, or high blood pressure, can develop or be inflated by your diet, especially if it’s high in saturated fat and sodium. The goal of the DASH diet is to consume fat-free or low-fat foods while limiting foods high in sodium, added sugars, and saturated fats.
In this blog, we’ll take a closer look at the DASH diet and answer the following:
- What Foods Are In The DASH Diet?
- What Are The Food Servings In The DASH Diet?
- What Foods Are Not Allowed On The DASH Diet?
- Is The DASH Diet Good For Weight Loss?
- Can I Have Coffee On The DASH Diet?
What Foods Are In The DASH Diet?
The DASH diet plan allows you to eat various foods throughout the plan, including different vegetables, fruits, and whole grains. Below is a complete list of low-blood-pressure foods that aid in lowering cholesterol.
- Vegetables
- Fruits
- Whole grains
- Fat-free and low-fat dairy products
- Poultry
- Fish
- Beans
- Nuts, seeds, and legumes
- Vegetable oils
What Are The Food Servings In The DASH Diet?
Along with the type of foods you’re supposed to eat, the DASH diet also provides a recommended serving amount for each food group.
| Food Category | Recommended Daily Number of Servings |
| Fruit | 4-5 servings |
| Vegetables | 4-5 servings |
| Whole grains | 6-8 servings |
| Fat-free/Low-fat dairy | 2-3 servings |
| Nuts, seeds, legumes | 4-5 servings |
| Lean meat, fish, poultry | Less than 6 servings |
| Fats and oils | 2-3 servings |
What Foods Are Not Allowed On The DASH Diet?
A key component of the DASH diet is to avoid foods that contribute to inflammation, high cholesterol, and overall poor health. During the plan, it’s recommended that you don’t eat the following foods:
- Fatty meats
- Full-fat dairy
- Sugary drinks
- Sweets and pastries
- High-sodium or processed foods
You can learn more about a personalized DASH diet plan by checking out their official website and taking the quiz here.
Is The DASH Diet Good For Weight Loss?
The DASH diet isn’t just for people with hypertension or cholesterol-related conditions. Anyone can benefit from the nutritional intake this diet plan offers. Research shows that the DASH diet is effective in promoting weight loss and that the average DASH dieter lost approximately 3.1lbs over the course of eight to 24 weeks. Another study found that older adults on the DASH diet lost an average of 6.3% of their body weight in 12 weeks.
Can I Have Coffee On The DASH Diet?
It’s recommended that you stick with decaffeinated coffees, tea, and diet sodas during the DASH diet. That said, you don’t have to eliminate caffeinated beverages completely, and you may have up to two cups a day at most. If coffee is a big part of your day-to-day life, consider alternatives, including seltzer, low-fat milk, natural fruit juice, and non-sodium vegetable juice.
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