Connect with others who've been there. Share stories. Learn. Join Mayo Clinic's
online community.

Free

E-Newsletters

Subscribe to receive the latest updates on health topics. About our newsletters

  • Housecall
  • Alzheimer's caregiving
  • Living with cancer
View the Mayo Diet Book

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 is a lifelong approach to healthy eating that's designed to help treat or prevent high blood pressure (hypertension). The DASH diet encourages you to reduce the sodium in your diet and to eat a variety of foods rich in nutrients that help lower blood pressure and offer numerous other health benefits. DASH stands for Dietary Approaches to Stop Hypertension.

Whether you're already faithful to the DASH diet or want to give it a try for the first time, you can easily make it work for you in your own home. Here's how to get started with the DASH diet.

1. Prepare for your trips to the grocery store

Sticking to the DASH diet starts with the food you buy. Before you go grocery shopping:

  • Make a list. Decide which meals you're going to make during the coming week, and include the ingredients for them on your shopping list. Don't forget to plan for breakfast and snacks, too. With a list in 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. Don't grocery shop when hungry. This is a cardinal rule of grocery shopping, whether you follow the DASH diet or not. If you shop on an empty stomach, 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 eye while you're in the grocery store. To focus on foods that support the DASH diet guidelines:

  • Buy fresh. Fresh foods often are healthier choices than are processed foods because they often contain less sodium, fat and added sugar. And with fresh foods, you — not the manufacturer — control the ingredients that go into your meals. Fresh foods also often have more flavor 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 sodium and fat.
  • Shop 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. Compare like items and choose the one with less sodium and fat and fewer calories.
Next page
(1 of 2)
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, 2011.
  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, 2011.
  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, 2011.
  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, 2011.
  5. Sheps SG, ed. Mayo Clinic 5 Steps to Controlling High Blood Pressure. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2008.
  6. DASH eating plan. National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/health/dci/Diseases/dash/dash_follow.html. Accessed June 3, 2011.
  7. The seventh report of the Joint National Committee on Prevention, Detection, Evaluation and Treatment of High Blood Pressure. Bethesda, Md.: National Heart, Lung, and Blood Institute. http://www.nhlbi.nih.gov/guidelines/hypertension/jnc7full.htm. Accessed June 3, 2011.
  8. Blumenthal JA, et al. Effects of the DASH diet alone and in combination with exercise and weight loss on blood pressure and cardiovascular biomarkers in men and women with high blood pressure: The ENCORE study. Archives of Internal Medicine. 2010;170:126.
  9. Sheps SG (expert opinion). Mayo Clinic, Rochester, Minn. June 30, 2011.
  10. Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. June 30, 2011.
HI00020 July 16, 2011

© 1998-2012 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.

  • Reprints
  • Print

  • Share on:

  • Email

Advertisement


Text Size: smaller largerlarger