Almonds
A nut that is extremely low in sodium and very high in both potassium and fiber, making it a nutrient-dense snack option for DASH diet when consumed in appropriate portions.
DASH Diet Ingredients
Explore our collection of heart-healthy ingredients following DASH diet principles. Each ingredient includes nutritional information, preparation tips, and cooking guidance.
Nuts, Seeds & Legumes
Almonds (Unsalted)
Almonds (Unsalted) are a nutrient-dense nut that can be a valuable addition to the DASH diet. They are naturally low in sodium and provide a variety of essential nutrients, making them a great choice for those looking to maintain a balanced diet.
Black Beans
Black Beans is a versatile ingredient that can be used in various DASH diet recipes.
Black Beans (No Salt Added)
A legume that is extremely low in sodium and high in both potassium and fiber, making it an excellent plant-based protein source for DASH diet meals.
Chickpeas
A legume that is very low in sodium and high in both potassium and fiber, making it a versatile plant-based protein source for DASH diet meals.
Lentils
A legume that is extremely low in sodium and high in both potassium and fiber, making it an excellent plant-based protein source for DASH diet meals.
Peanut Butter
Peanut Butter is a versatile ingredient that can be used in various DASH diet recipes.
Peanut Butter (Crunchy, No Added Sugar)
A legume-based spread that is very low in sodium and high in potassium, making it a good DASH diet option when consumed in appropriate portions.
Peanut Butter (No Added Sugar)
A legume-based spread that is very low in sodium and high in potassium, making it a good DASH diet option when consumed in appropriate portions. This version contains no added sugars.
Peanut Butter (Unsweetened)
A legume-based spread that is very low in sodium and high in potassium, making it a good DASH diet option when consumed in appropriate portions. The unsweetened version contains no added sugars.
Peanut Butter (Unsweetened)
A legume-based spread that is very low in sodium and high in potassium, making it a good DASH diet option when consumed in appropriate portions.
Walnuts
Walnuts are a nutrient-dense nut that can enhance a DASH diet with their rich content of healthy fats, fiber, and essential nutrients.
Fruits
Apple
Apples are a versatile fruit that can be enjoyed fresh, cooked, or baked. They are naturally low in sodium and provide a variety of essential nutrients, making them a great addition to a DASH diet.
Apples
Apples are a popular fruit known for their crisp texture and sweet-tart flavor. They are a versatile ingredient in the DASH diet, providing essential nutrients while being naturally low in sodium.
Avocado
Avocado is a nutrient-dense fruit rich in healthy fats, making it a valuable addition to the DASH diet. It enhances various dishes with its creamy texture and mild flavor while contributing essential nutrients.
Bananas
Bananas are a popular fruit known for their natural sweetness and convenience as a snack. They are a great addition to the DASH diet, providing essential nutrients while being low in sodium.
Blueberries
A fruit naturally very low in sodium that can be enjoyed fresh or frozen, making it a versatile addition to DASH diet meals and snacks.
Oranges
Oranges are a popular citrus fruit known for their juicy sweetness and vibrant color. They are a great addition to the DASH diet due to their nutrient density and naturally very low in sodium.
Strawberries
Strawberries are a vibrant and flavorful fruit that can be a delightful addition to a DASH diet. They are naturally low in sodium and provide a variety of essential nutrients, making them a great choice for those looking to maintain a balanced diet.
Vegetables
Arrowroot
Arrowroot is a starchy vegetable derived from the root of the Maranta arundinacea plant. It is often used as a thickening agent in cooking and is known for its easy digestibility.
Artichoke
Artichokes are a unique vegetable known for their distinctive flavor and texture. They are a great addition to the DASH diet, providing a variety of essential nutrients while being naturally low in sodium.
Arugula
Arugula is a leafy green vegetable known for its peppery flavor. It is a versatile ingredient that can enhance a variety of dishes while contributing essential nutrients.
Asparagus
Asparagus is a nutrient-dense vegetable that is low in calories and rich in vitamins and minerals. It is a versatile ingredient that fits well within the DASH diet framework, promoting a balanced intake of essential nutrients.
Bell Peppers
Bell peppers are vibrant vegetables that come in various colors and are a versatile ingredient in the DASH diet, adding flavor, color, and essential nutrients to meals.
Broccoli
A cruciferous vegetable that is low in sodium and high in potassium, making it an excellent choice for DASH diet meals.
Canned Tomatoes
Canned tomatoes are a convenient pantry staple that can be used in various DASH diet recipes. Different variants may be available to suit different dietary needs and preferences.
Canned Tomatoes (No Added Salt)
A convenient pantry staple that is very low in sodium and high in potassium, making it a DASH-friendly option for cooking year-round.
Carrots
Carrots are a versatile root vegetable that are naturally sweet and crunchy, making them a popular choice in a variety of dishes. They are a key component of the DASH diet due to their nutrient density and low calorie content.
Cauliflower
Cauliflower is a versatile vegetable that is low in calories and rich in essential nutrients, making it an excellent choice for a DASH diet.
Chili Flakes / Crushed Red Pepper
A spice made from dried chili peppers that is very low in sodium and high in both potassium and fiber, making it an excellent DASH-friendly seasoning option.
Chili Flakes / Crushed Red Pepper (No Salt)
A spice made from dried chili peppers that is very low in sodium and high in both potassium and fiber, making it an excellent DASH-friendly seasoning option when used in small amounts.
Cucumbers
Cucumbers are a refreshing and hydrating vegetable that can enhance a variety of dishes while aligning with DASH diet principles.
Frozen Mixed Vegetables
A convenient option that is low in sodium and provides year-round access to vegetables, making them a practical DASH diet choice.
Kale
Kale is a nutrient-dense leafy green vegetable that is versatile in cooking and a great addition to a balanced diet.
Red Bell Pepper
A colorful vegetable that is very low in sodium and rich in vitamin C, making it an excellent addition to DASH diet meals.
Spinach
A nutrient-dense leafy green vegetable that is naturally low in sodium and rich in potassium, making it an excellent choice for DASH diet meals.
Sweet Potatoes
A root vegetable that is low in sodium and high in potassium, making it an excellent DASH diet staple for meals and side dishes.
Tomatoes
Tomatoes is a versatile ingredient that can be used in various DASH diet recipes.
Tomatoes (Canned, No Added Salt, BPA-Free Lining, Diced)
A convenient pantry staple that is very low in sodium and high in potassium, making it a DASH-friendly option for cooking year-round. The diced form with BPA-free lining is ready to use.
Tomatoes (Canned, No Added Salt)
A convenient pantry staple that is very low in sodium and high in potassium, making it a DASH-friendly option for cooking year-round.
Zucchini
Zucchini is a versatile summer squash that is low in calories and rich in water content, making it a great addition to a DASH diet. It can be enjoyed raw or cooked and is often used in a variety of dishes, contributing to a balanced intake of vegetables.
Whole Grains
Barley
Barley is a versatile whole grain that is rich in nutrients and fiber, making it an excellent choice for a balanced diet.
Brown Rice
A grain that is very low in sodium, making it a good DASH diet staple for meals and side dishes.
Grain Pasta
A grain product that is very low in sodium and higher in fiber than white pasta, making it a good DASH diet option for pasta dishes.
Oats
A grain that is extremely low in sodium and high in both potassium and fiber, making it an ideal DASH diet staple for breakfast and baking.
Quinoa
A grain that is naturally very low in sodium and high in both potassium and fiber, making it an ideal DASH diet staple for heart-healthy meals.
Wheat Bread
A grain product that provides fiber and nutrients, though sodium content varies by brand, making label reading important for DASH diet compliance.
Lean Proteins
Chicken Breast
Chicken Breast is a versatile ingredient that can be used in various DASH diet recipes.
Chicken Breast (Skinless)
A lean protein source that is low in sodium and very high in protein, making it an excellent choice for DASH diet meals.
Eggs
A lean protein source that is low in sodium and high in quality protein, making it a versatile option for DASH diet meals.
Salmon
A lean protein source that is naturally very low in sodium and provides omega-3 fatty acids as part of a balanced DASH diet meal plan.
Salmon (Smoked)
A smoked fish product that is high in sodium due to the smoking and preservation process, making it less ideal for DASH diet. Use sparingly or look for lower-sodium versions.
Tofu
Tofu is a versatile ingredient that can be used in various DASH diet recipes.
Tofu (Firm)
A plant-based protein that is very low in sodium and versatile in cooking, making it a good DASH diet option for vegetarian meals.
Tuna
Tuna is a versatile lean protein that is low in fat and high in essential nutrients. It is a popular choice in the DASH diet due to its high protein content and beneficial nutrient profile, making it a great addition to balanced meals.
Tuna (Canned in Water)
Canned tuna in water is a convenient and versatile source of lean protein that fits well within the DASH diet framework. It provides essential nutrients while being low in calories, making it a popular choice for those looking to maintain a balanced diet.
Turkey Breast
Turkey breast is a lean protein source that is low in fat and sodium, making it an excellent choice for those following the DASH diet.
Low-Fat Dairy
Cottage Cheese
Cottage cheese is a versatile dairy product that fits well within the DASH diet framework. It is known for its creamy texture and mild flavor, making it a popular choice for both savory and sweet dishes.
Cottage Cheese (Low-Fat)
Cottage cheese is a versatile low-fat dairy product that is rich in protein and can be a valuable addition to a DASH diet. It is often used in various dishes, providing a creamy texture and mild flavor that complements both sweet and savory recipes.
Greek Yogurt
Greek Yogurt is a versatile ingredient that can be used in various DASH diet recipes.
Greek Yogurt (Low-Fat)
A dairy product that is low in sodium and high in protein, making it a good DASH diet option for breakfast, snacks, and cooking.
Greek Yogurt (Plain, Non-Fat)
A dairy product that is low in sodium and very high in protein, making it an excellent DASH diet option for breakfast, snacks, and cooking. The plain version contains no added sugars.
Milk
Milk is a versatile ingredient that can be used in various DASH diet recipes.
Milk (Low-Fat, 1%)
A dairy product that is low in sodium and provides calcium and protein, making it a good DASH diet option for beverages and cooking.
Milk (Skim)
A fat-free dairy product that is low in sodium and provides calcium and protein, making it an excellent DASH diet option for beverages and cooking.
Milk (Whole)
A dairy product that contains saturated fat and is not recommended for DASH diet. This entry is included for reference and comparison purposes.
Oat Milk
Oat Milk is a versatile ingredient that can be used in various DASH diet recipes.
Oat Milk (Unsweetened)
A plant-based milk alternative that is low in sodium and suitable for DASH diet when used as a dairy substitute.
Yogurt
Yogurt is a versatile ingredient that can be used in various DASH diet recipes.
Yogurt (Plain, Low-Fat)
A dairy product that is low in sodium and high in protein, making it a good DASH diet option for breakfast, snacks, and cooking.
Healthy Fats
Dark Chocolate
Dark Chocolate is a versatile ingredient that can be used in various DASH diet recipes.
Dark Chocolate (70% Cocoa)
A treat that is very low in sodium and high in both potassium and fiber, making it a DASH-friendly option when consumed in moderation.
Extra-Virgin Olive Oil
A heart-healthy fat that is very low in sodium and rich in monounsaturated fats, making it a recommended cooking fat for DASH diet meals. It offers superior flavor compared to regular olive oil.
Extra-Virgin Olive Oil (Cold-Pressed)
A heart-healthy fat that is very low in sodium and rich in monounsaturated fats, making it a recommended cooking fat for DASH diet meals. Cold-pressed extraction preserves more flavor and nutrients.
Olive Oil
A heart-healthy fat that is very low in sodium and rich in monounsaturated fats, making it a recommended cooking fat for DASH diet meals.
Soy Sauce
A fermented condiment commonly used for seasoning and flavoring dishes, known for its umami taste and high sodium content.
Soy Sauce (Low Sodium)
A fermented condiment that contains significantly less sodium than regular soy sauce, making it a better DASH diet option when used in moderation as a flavoring agent.