Dash Diet Tips

Here are some Dash Diet tips to help keep you on track, the Dash Diet really does go back to the basics by eating foods that are natural like fruits, vegetables, nuts and seeds and when ever you get the chance make sure you buy low sodium products in the cans or frozen products.

Try and buy fresh poultry, meat or fish rather than canned, smoked or processed. Try and cut reduce the size of your meat portion add more vegetables.

Limit cured foods such as bacon and ham, foods packed in brine, and condiments.

Try and cook without salt but especially rice or pasta .

Cut back on frozen dinners, packaged mixes, and canned soups or broths.

Rinse canned foods such as tuna and canned beans to remove some of the salt.

My favorite Dash Diet tips is to cook with spices instead of salt to flavor foods.

Add fruit and nuts to breakfast or have it as a snack.

Choose low fat dairy products- 1% or skim milk, 2% cheese

Fiber contains loads of antioxidants and a high fiber diet improves digestion and soluble fiber is very effective in lowering cholesterol, so try and add oatmeal, barley or oat bran to your diet. It will make you feel full for longer and prevent you from overeating.

Eat foods rich in protein, like eggs, yogurt, beans, tofu, nuts, seeds, cheese meat and fish as these keep your sugar levels from spiking too high or falling low between meals. Make sure you buy lean protein rich foods

Include healthy fats like avocados, olive oil, salmon, sardines and nuts this will give you a feeling of fullness.

Foods naturally rich in water can also make you feel full.

Choose the right cookware, use non stick cookware or a vegetable steamer, this avoids unnecessary use of butter or oil.


When you are 80% full – STOP Eating- you are satisfied and by the time that last mouth full you ate hits your stomach you will be full.

You will still be able to eat the food you like but you don’t need to over eat, try it, you will be surprised at how easy it is to do and you won’t suffer from that belly bloat and you will feel so much more comfortable.

Most doctors agree that a blood pressure reading of less than 120/80 is ideal for adults, and diagnose hypertension when those numbers reach 140/90. The top number (the systolic pressure) refers to the amount of pressure in the arteries when the heart beats or contracts. The bottom number measures the diastolic pressure, or how much pressure remains in the arteries between beats, when the heart is relaxed.

These are just some of my Dash Diet tips, if you have any you would like to share please comments below.


It is important to know your limits when on the Dash Diet, here is One Serving Size for the following ingredients