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DASH diet: Top 5 tips for shopping and cooking

The DASH diet doesn't have to be boring or difficult. Follow these top five tips for shopping, stocking your kitchen and cooking to make the DASH diet more enjoyable.

By Mayo Clinic staff

The DASH diet (Dietary Approaches to Stop Hypertension) can help keep your blood pressure under control and reduce your risk of serious health complications. The DASH diet isn't a weight-loss diet, but rather a lifelong eating style. Whether you're already faithful to the DASH diet or want to give it a try, you can easily make it work for you in your own home.

To get started, take stock of your shopping list, your cooking habits and what's in your pantry. Here are a few practical tips that can help you master the DASH diet and stick with it over the long term.

1. Prepare for your trips to the grocery store

Sticking to the DASH diet starts with the foods you buy. When you go grocery shopping, focus on fresh and unprocessed foods.

Here are some other tips for healthier shopping with the DASH diet in mind:

  • Make a list. Before shopping, decide which meals you're going to make during the coming week, and include the ingredients on your shopping list. Don't forget to plan for breakfast and snacks, too. With a list at hand, you're less likely to stray from the DASH diet to the tempting but unhealthy foods. As a bonus, you may save time and money on grocery shopping by using a list.
  • Eat before you shop. This is a cardinal rule of grocery shopping, whether you follow the DASH diet or not. Don't hit the aisles hungry. If you do, everything will look appealing, especially those high-fat, high-sodium items.

2. Remember the DASH diet guidelines while you shop

Large displays and bargain prices may catch your attention while you're in the grocery store, but keep your focus on foods that will keep your DASH diet on track. Try to:

  • Buy fresh. Fresh foods often are better choices than are processed foods because they contain less sodium and fat, two items the DASH diet cuts back on. In addition, you — not the manufacturer — can control the ingredients that go into your meals. Fresh foods also often have more flavor, color, and health-promoting vitamins, minerals and fiber than their packaged counterparts do. If you do buy convenience foods, such as frozen pizzas, luncheon meats or soups, choose those with reduced fat and sodium.
  • Spend most of your time in the perimeter. While there are many DASH diet-friendly items in the center aisles, focus on spending most of your shopping time in the areas of the grocery store where there's fresh produce, low-fat dairy products and lean meats.
  • Read nutrition labels. Most foods in the United States have a Nutrition Facts label that can help you figure out how they fit into your DASH diet. These labels may be a little confusing at first, but once you learn how to interpret them, they make it much easier to shop and plan your meals. Compare like items and choose the one with less fat and sodium and fewer calories. For example, a food is considered low-sodium if it contains around 5 percent or less of your daily value of sodium per serving.
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References
  1. Your guide to lowering blood pressure with DASH. National Heart, Lung and Blood Institute. http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf. Accessed June 3, 2009.
  2. Healthier eating with DASH. National Heart, Lung and Blood Institute. http://www.nhlbi.nih.gov/hbp/prevent/h_eating/h_e_dash.htm. Accessed June 3, 2009.
  3. Tips on how to make healthier meals. National Heart, Lung and Blood Institute. http://www.nhlbi.nih.gov/hbp/prevent/h_eating/tips.htm. Accessed June 3, 2009.
  4. A word about fats. National Heart, Lung and Blood Institute. http://www.nhlbi.nih.gov/hbp/prevent/h_eating/fats.htm. Accessed June 3, 2009.
  5. Sheps SG, ed. Mayo Clinic 5 Steps to Controlling High Blood Pressure. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2008.

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July 18, 2009

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