What a DASH Grocery Basket Actually Looks Like
Health & Nutrition
DASH is an eating pattern developed to help lower blood pressure. It emphasizes vegetables, fruits, whole grains, beans, nuts and low-fat dairy. The plan also includes options such as fish and poultry and limits foods high in saturated fat and added sugar.
Think in meals when you shop. Oats, yogurt and berries can cover breakfast. Beans, vegetables and brown rice can make a filling lunch. For dinner, try fish with vegetables and a whole grain. Compare sodium labels on sauces and canned foods if they feature regularly in those meals.
NHLBI describes versions with daily sodium limits of 2,300 and 1,500 milligrams. Ask your clinician which target fits if you’re managing blood pressure or have been given a specific diet.
