What are examples of DASH foods?

December 11, 2025 •

3 min read

According to the National Heart, Lung, and Blood Institute (NHLBI), following the DASH diet can lower blood pressure and improve cholesterol levels. So, what are examples of DASH foods? This eating plan emphasizes a variety of nutrient-rich, low-sodium items while limiting saturated fats and added sugars.

Quick Summary

This guide provides a detailed breakdown of the food groups and specific examples that form the basis of the DASH diet. It highlights heart-healthy options like fruits, vegetables, whole grains, and lean proteins, and contrasts them with foods to limit, providing practical advice for building a balanced, low-sodium meal plan.

Key Points

Emphasize Fruits and Vegetables: Focus on fresh, frozen, or no-salt-added canned varieties like berries, leafy greens, and carrots.
Choose Whole Grains: Incorporate fiber-rich options like oatmeal, brown rice, whole-wheat bread, and quinoa into your diet.
Opt for Lean Proteins: Include sources like skinless poultry, fish (especially salmon and tuna), and legumes such as lentils and beans.
Select Low-Fat Dairy: Choose skim milk, low-fat yogurt, and reduced-fat cheese to boost calcium and protein intake.
Snack on Nuts and Seeds: Enjoy unsalted nuts like almonds and walnuts, or seeds like flax and chia, in moderation.
Prioritize Healthy Fats: Use heart-healthy oils like olive and canola oil, and include avocados.
Reduce Sodium Intake: Actively read food labels and select low-sodium versions of foods, relying on herbs and spices for flavor.

The DASH (Dietary Approaches to Stop Hypertension) diet is not a fad but a proven, flexible, and balanced eating plan designed to lower blood pressure. It focuses on whole foods that are rich in potassium, calcium, magnesium, and fiber, while reducing sodium intake. Adopting this lifestyle involves understanding the key food categories and incorporating specific examples into your daily meals.

Fruits and Vegetables

These two food groups are at the core of the DASH diet, providing essential vitamins, minerals, and fiber. Aim for 4 to 5 servings of each per day. Examples of DASH fruits include berries, citrus fruits, bananas, apples, and peaches. When using dried or canned fruits, choose unsweetened varieties packed in their own juice. For vegetables, opt for leafy greens like spinach and kale, root vegetables such as carrots and potatoes, and cruciferous options like broccoli. If using canned vegetables, look for "no salt added" versions and rinse them.

Whole Grains

Whole grains are another cornerstone of the DASH diet, offering fiber and nutrients for cholesterol and blood sugar management. Target 6 to 8 servings daily. Examples include oatmeal, whole-wheat bread and pasta, brown rice, quinoa, and plain popcorn.

Lean Proteins and Legumes

The DASH diet incorporates lean protein and legumes for protein and magnesium. Aim for up to 6 servings of lean protein and 4 to 5 servings of nuts, seeds, and legumes weekly. Lean protein examples include skinless poultry, fish like salmon and tuna, and moderate egg consumption. Legumes such as lentils and beans, and unsalted nuts and seeds like almonds and flaxseeds, are also included.

Low-Fat or Fat-Free Dairy

Dairy provides calcium and protein on the DASH diet. Aim for 2 to 3 servings daily of options like skim milk, low-fat yogurt, and reduced-fat cheese.

Healthy Fats and Oils

Incorporate heart-healthy fats and oils in moderation, aiming for 2 to 3 servings daily. Examples include olive oil, canola oil, avocado oil, soft margarine, and avocado.

Comparison of DASH-Friendly vs. High-Sodium Foods


Food Category	DASH-Friendly Example	High-Sodium / High-Fat Example
Grains	Brown rice, oatmeal, whole-wheat bread	White rice, instant noodles, salty crackers
Vegetables	Fresh or frozen spinach, broccoli, carrots	Canned vegetables with added salt, vegetable juice blends with high sodium
Fruits	Fresh berries, bananas, unsweetened applesauce	Canned fruit in heavy syrup, fruit juices with added sugar
Protein	Grilled chicken breast, baked salmon, lentils	Processed lunch meats, sausage, fatty cuts of red meat
Dairy	Low-fat yogurt, skim milk, low-sodium cheese	Whole milk, full-fat cheese, processed cheese slices
Snacks	Unsalted nuts, fruit, raw vegetable sticks	Potato chips, salted pretzels, sugary sweets

Conclusion

The DASH diet is a flexible and balanced eating pattern that focuses on whole foods rich in potassium, calcium, and magnesium to help manage high blood pressure. By incorporating a wide variety of fruits, vegetables, whole grains, lean proteins, low-fat dairy, and healthy fats, you can build a heart-healthy diet that is both effective and delicious. The key is to prioritize fresh, unprocessed options and be mindful of sodium intake. Making gradual changes can lead to sustainable, long-term health benefits, and the wide array of delicious DASH-friendly foods makes this a journey worth taking.

Tips for Shopping and Meal Planning

Create a grocery list based on DASH food groups.
Shop the perimeter of the store for whole foods.
Read labels to check for sodium; choose low-sodium or no-salt-added products.
Use herbs and spices instead of salt for flavor.
Plan meals and snacks in advance.

For more detailed meal plans and recipes, consult resources from organizations like the NHLBI.

Frequently Asked Questions

The primary goal of the DASH (Dietary Approaches to Stop Hypertension) diet is to lower or prevent high blood pressure by emphasizing foods rich in potassium, calcium, and magnesium while reducing sodium intake.

Yes, the DASH diet is flexible and can be adapted for vegetarians and vegans. Instead of meat and poultry, you can focus on plant-based proteins like beans, lentils, nuts, seeds, and tofu.

To reduce sodium, use fresh or frozen vegetables instead of canned, or choose 'no salt added' canned versions and rinse them. Flavor foods with herbs, spices, and salt-free seasonings instead of salt.

Yes, low-fat or fat-free dairy products are included in the DASH diet as important sources of calcium and protein. Examples include skim milk, low-fat yogurt, and reduced-fat cheeses.

DASH-friendly snack options include unsalted nuts, seeds, raisins, and fresh or dried fruits. Raw vegetables and low-fat yogurt are also great choices.

The DASH diet is designed to be a sustainable lifestyle rather than a temporary plan. Its flexibility and focus on widely available, tasty foods make it easier to follow for the long term.

No, you do not need special foods for the DASH diet. It focuses on making healthier choices from standard food groups available at any grocery store, such as fruits, vegetables, and whole grains.