Dash Diet Grocery List

Dash Diet  Grocery List

Here are 7 Dash Diet heart healthy grocery items you should have in you pantry, check out the benefits of having these seven items in your daily diet. A healthy heart and a healthy life go hand-in-hand. Your heart is central to staying healthy well into old age. The stronger it is and the better it beats, the better you’ll feel as you get older


According to a recent study, an apple a day may keep statins away, apples are loaded with fiber and flavonoids, eating just one apple a day may lower your risk of heart attack and stroke by reducing cholesterol and stabilizing blood sugar

Beet Greens

One cup of cooked beet greens a day can have seriously heart-healthy benefits. These frequently neglected leaves are a great source of insoluble fiber, a nutrient that helps block the absorption of cholesterol. They are also rich in potassium, which can help lower blood pressure.

Canola Oil

The plant sterols in canola oil help prevent your body from absorbing bad cholesterol. It contains a host of antioxidants that reduce inflammation in the body. You only need to use a tablespoon of canola oil a day to get the benefits.

Dark Chocolate

The flavonols in cocoa can lower your blood pressure by relaxing your blood vessels and thinning your blood. By increasing the flexibility of your blood vessels, it lowers your risk of heart disease. To get the benefits of flavonoids, make sure to get dark chocolate that’s at least 70% cocoa. If you’re not sure, get bars that are labeled “pure,” “dark” or “unprocessed.”


Lower your risk of heart disease by incorporating a single teaspoon of garlic powder (or one fresh garlic clove) into your diet every day. This potent flavor-booster helps prevent the buildup of cholesterol in your bloodstream, keeping your arteries flexible and plaque-free.

Olive Oil

Olive oil contains a potent mix of antioxidants that can lower LDL while not negatively affecting your HDL. To get its heart-healthy benefits, the Food and Drug Administration recommends substituting about two tablespoons of olive oil a day for other fats.

                                                                   Cholesterol Levels

Cholesterol circulates in your blood in different forms,  some of which are bad for you. LDL cholesterol is the major number that doctors use to decide if you need to lower your blood cholesterol. A simple blood test can be done to find your blood cholesterol. If you’re under 40, you should aim to keep your LDL below 190. If you’re over 40, you should aim to have your LDL cholesterol be below 70, especially if you have diabetes or any risk factors for heart disease.

                                                             Blood Pressure Numbers

The higher number, called the systolic blood pressure, should be below 140. The lower number, called the diastolic pressure, should be below 90.

So enjoy making up your favorite Dash Diet dishes and make sure you add any of these items into your recipes , your heart will thank you for it.


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