What is the best meat for the DASH diet?

October 28, 2025 •

3 min read

According to the National Institutes of Health, the DASH diet can significantly lower blood pressure within just two weeks. Understanding what is the best meat for the DASH diet is key to maximizing these heart-healthy benefits while still enjoying flavorful, satisfying meals.

Quick Summary

The DASH diet emphasizes lean, unprocessed protein sources like skinless chicken, turkey, and fatty fish to control blood pressure. It recommends limiting red meat and avoiding processed or cured meats due to their high sodium and fat content. Proper cooking methods, like grilling or baking, are also crucial for maximizing health benefits.

Key Points

Prioritize Lean and Fresh: The best meats for the DASH diet are lean, fresh, and unprocessed, such as skinless chicken, turkey, and fish, which are low in saturated fat and sodium.
Embrace Fatty Fish: Fatty fish like salmon and mackerel are rich in heart-healthy omega-3 fatty acids and are an excellent choice for a DASH diet.
Limit Red and Processed Meats: Restrict red meat to small, occasional servings and avoid processed and cured meats like bacon, deli meat, and sausages due to high sodium content.
Choose Healthy Cooking Methods: Opt for grilling, roasting, or baking instead of frying to avoid adding extra fat and calories to your meals.
Season with Care: Flavor meats with herbs, spices, and salt-free seasonings rather than high-sodium marinades and sauces.
Consider Plant-Based Alternatives: Include plant-based proteins like legumes, beans, and tofu to further reduce animal protein and saturated fat intake.

The Core Principles of DASH Protein

The DASH (Dietary Approaches to Stop Hypertension) diet is celebrated for its effectiveness in lowering blood pressure and improving heart health. When it comes to protein, the plan does not eliminate meat but instead focuses on smart, heart-healthy choices. The core principle is to choose lean, unprocessed protein sources and consume them in moderation, typically no more than six ounces per day. This approach limits saturated fats and cholesterol while providing essential nutrients like B vitamins, iron, and zinc.

Why Lean Protein is Crucial

Lean proteins are lower in saturated fat compared to their fattier counterparts. Excessive saturated fat intake can raise LDL ("bad") cholesterol levels, which is a major risk factor for heart disease. By focusing on lean protein, you get all the necessary nutrients without the added fats that can negatively impact cardiovascular health. Furthermore, unprocessed meats lack the hidden, high sodium levels common in cured and prepared products.

Best Choices: Poultry, Fish, and Lean Cuts

The best meat choices for the DASH diet are lean, unprocessed, and prepared in a healthy manner. These include:

Poultry: Skinless chicken and turkey breast are excellent sources of lean protein. Grilling, roasting, or baking are the preferred cooking methods to avoid adding unnecessary fats.
Fish: Both lean and fatty fish are highly recommended. Fatty fish like salmon, mackerel, and herring are rich in heart-healthy omega-3 fatty acids, which can help lower cholesterol. Other excellent choices include cod, flounder, trout, and tuna packed in water.
Lean Beef and Pork: Small, infrequent portions of lean beef (such as 93% lean ground beef or sirloin cuts) and pork tenderloin are acceptable. It is crucial to trim all visible fat before cooking.

The Importance of Preparation

The way you prepare your meat is just as important as the type you choose. Here are some key guidelines:

Avoid Frying: Skip frying meat in oil or butter, as this adds unwanted fats and calories.
Opt for Healthy Cooking Methods: Broil, grill, roast, or poach your meats for maximum health benefits.
Control Sodium: Avoid marinating meats in high-sodium sauces. Use herbs, spices, and salt-free seasonings to add flavor.
Go Fresh or Frozen: Choose fresh or frozen meat over canned, smoked, or cured options, which are loaded with sodium. If using canned products like tuna, choose the lowest-sodium option available.

Limiting Red and Processed Meats

The DASH diet recommends limiting red meat consumption to small amounts and consuming it only occasionally. Furthermore, highly processed and cured meats, such as bacon, sausage, hot dogs, and deli meats, should be avoided due to their extremely high sodium and saturated fat content, which can increase blood pressure.

Plant-Based Protein as an Alternative

For those looking to further diversify their protein intake, the DASH diet highly encourages plant-based alternatives. Legumes like beans, lentils, and peas are fantastic sources of protein and fiber. Tofu and nuts also provide excellent protein and healthy fats. Incorporating these options can help reduce your overall intake of animal protein and saturated fat, aligning perfectly with DASH principles.

Comparison of DASH-Friendly Meats


Protein Source	Saturated Fat Content	Sodium Content	Omega-3s	Cooking Recommendation
Salmon	Low	Very Low (Fresh)	High	Bake, grill, poach
Skinless Chicken Breast	Very Low	Very Low (Fresh)	None	Bake, grill, roast
Lean Ground Beef (93%+)	Low	Very Low (Fresh)	None	Sauté, bake, grill
Pork Tenderloin	Low	Very Low (Fresh)	None	Roast, grill
Water-Packed Tuna	Low	Low (if low-sodium)	Moderate	Mix in salads, sandwiches

The Best Meat for the DASH Diet: A Conclusion

When following the DASH diet, the "best" meat is any lean, unprocessed cut of poultry, fish, or beef chosen in moderation. Prioritizing skinless chicken and fatty fish, while limiting red meat to occasional servings, provides essential nutrients and heart-healthy fats without excess sodium and saturated fat. Combined with healthy cooking techniques like grilling, baking, and using natural seasonings, these choices can help you effectively manage your blood pressure and support long-term heart health. Remember to read labels and choose fresh or low-sodium options whenever possible. For more information, the National Heart, Lung, and Blood Institute (NHLBI) is a valuable resource on heart-healthy eating NHLBI: The DASH Eating Plan.

Frequently Asked Questions

Yes, but in moderation. The DASH diet recommends limiting red meat consumption to small, occasional portions, prioritizing lean cuts, and trimming off all visible fat.

Skinless chicken and turkey breast are the best poultry options. Always trim away any visible fat and opt for healthier cooking methods like baking or grilling.

Canned tuna is acceptable, but you should choose varieties packed in water with the lowest sodium content available. Always read the nutrition label carefully.

It is best to avoid processed and cured meats like bacon, sausage, and most deli meats. These products are typically very high in sodium and saturated fat, which are not suitable for the DASH diet.

Yes, excellent choices include fatty fish like salmon, herring, tuna, and mackerel, which are naturally rich in heart-healthy omega-3 fatty acids.

Healthy cooking methods include baking, grilling, roasting, and poaching. These techniques cook the meat without requiring excessive oil or butter.

You can add flavor to your meat by using a variety of herbs, spices, garlic powder, onion powder, or salt-free seasoning blends.

Yes, eggs are allowed. The diet includes eggs as a protein source, though portion sizes should be controlled as part of your total lean meat and protein servings.