DASH DIET SHOPPING LIST

DASH DIET

SHOPPING LIST

Use this list to set yourself up for success on following the

DASH diet. There are two dierent sodium

recommendaons for the DASH diet. For general health,

consume ~2,300 mg of sodium per day, but to lower blood

pressure even more, limit sodium intake to 1,500 mg per

day. Wishing you all the best in nutrion and health!

FRUITS AND VEGETABLES

All plain, fresh or frozen fruits and vegetables are allowed on a low sodium diet.

Fruits and veggies are naturally low sodium, very low sodium, or sodium-free. Eat adequate amounts of

fruits and vegetables throughout the day for vitamins, minerals, ber, and more!

• Apple

• Banana

• Citrus fruits

• All berries

• Apricots

• Avocado

• Figs

• Grapes

• Cherries

• Kiwi

• Melons

• Mango

• Peaches

• Pears

• Pomegranate

• Onions (any variety)

• Leafy greens (kale, spinach, etc.)

• Archoke

• Asparagus

• Radish

• Broccoli

• Brussels Sprouts

• Cabbage

• Carrot

• Celery

• Cucumber

• Bell peppers

• Corn

• Beets

• Eggplant

• Green Beans

• Peas

• Mushrooms

• Rhubarb

• Rutabaga

• Squash

• Tomatoes

• Potatoes (any variety) Zucchini

• Chili Peppers

Buy canned fruit in its own juices and no-salt-added canned veggies when able.

Rinse and drain to remove excess sodium if needed.

BREADS, GRAINS, AND OTHER STARCHES

Minimally processed, low sodium grain opons are available. Read the nutrion label and compare brands to nd one

lowest in sodium. Choose more “whole grain” sources which may have less sodium and more ber per serving.

• 100% whole grain bread,

bread crumbs, and crackers

• Quinoa

• Barley

• Oats (any whole grain variety)

• Grits

• Popcorn

• Brown, wild, or white rice

• Couscous

• Bulgur wheat

• Whole grain pastas

• Orzo

• Buckwheat

• Polenta

• Millet

• Low sodium breakfast cereals

• Whole grain English muns

• Whole grain bagels

• Whole grain torllas

• Low sodium chips and pretzels

• No Yolk egg noodles

NUTS AND SEEDS

Any unsalted nuts and seeds can be eaten on a low sodium diet. For nut buers,

compare nutrion labels on dierent brands to nd a low sodium version.

• Pine nuts

• Walnuts

• Almonds

• Hazelnuts

• Pecans

• Pistachios

• Cashews

• Peanuts

• Nut buers

• Tahini

• Sesame seeds

• Chia seeds

• Flaxseeds

• Sunower seeds

• Pumpkin seeds (pepitas)

BEANS AND LEGUMES

All dried beans will have no sodium. Plain, canned variees will have sodium however look for “no salt added” or

“reduced sodium” variees. Rinsing and draining canned beans will reduce sodium content by up to 41%. If buying

frozen, choose plain, unsalted beans without sauces.

DAIRY AND CHEESE

Read food labels to nd low sodium cheese variees. Cheese and other dairy products are generally

high in sodium so read labels to nd lower sodium opons when able.

• Garbanzo bean

(chick peas)

• Black beans

• Pinto beans

• Cannellini beans

• Navy beans

• Great Northern beans

• Black-eyed peas

• Gigante beans

• Kidney beans

• Fava beans

• Broad beans

• Soy beans

• Refried beans

• Lenls

• Split-peas or Green peas

MEAT, POULTRY, FISH, SEAFOOD, AND EGGS

Some raw poultry products are injected with a sodium soluon to keep them moist,

which can add anywhere from 40 mg to 330 mg sodium per serving. Check labels when available to nd

lower sodium opons. Also opt for protein sources that are not already seasoned or marinated.

Choose canned meats and seafood variees packed in water, not oil or sauces.

Look for fresh or frozen opons. If there is a food label, look for 5% Daily Value

(~115 mg) of sodium or less.

• Salmon

• Albacore tuna

• Cod

• Sardines

• Trout

• Clams

• Shrimp

• Crab

• Mussels

• Lobster

• Chicken

• Turkey

• Cornish hens

• Lean Pork or Beef

• Eggs

• Egg whites

CONDIMENTS, SAUCES, OILS, ETC.

Watch out for the sodium content in sauces, condiments, and gravies. Look for no-salt-added or reduced sodium

versions of these items and follow correct poron sizes when using them.

• Extra virgin olive oil

• Canola oil

• Avocado oil

• Unsalted margarine spreads

• Low-sodium salad dressings

• Any vinegars

• Low-sodium gravy

• Low-sodium soy sauce or tamari

• Low-sodium ketchup

• Low-sodium BBQ sauce

• Low-sodium salsa

• Low-sodium pasta sauce

• Fat-free or low-fat milk

• Fat-free or low-fat yogurt

• Low-sodium or reduced sodium cheeses

• Soy, almond, or other plant-based dairy alternaves

Serving South Florida for over 60 years

SERVING ALL OF SOUTH FLORIDA

MyCardiologist.com

HAVE QUESTIONS OR NEED ADDITIONAL INFORMATION?

Please contact Marne Aleri, PA-C, MHS at 561-338-8884

HERBS AND SPICES

Use herbs and spices to add more avor, complexity, and thousands of

healthy bioacve compounds without adding any salt!

BEVERAGES

What you drink throughout the day may also be adding sodium to your diet. Avoid electrolyte replacements like

Gatorade or Powerade unless your doctor or diean says its okay. Choose mostly water or sodium-free beverages.

TIPS FOR REDUCING SODIUM IN YOUR DIET

• Limit to no more than 1,500 mg of sodium per day if you have heart disease or high blood pressure.

This is around 2/3 teaspoon of table salt per day.

• Use herbs, spices, and salt-free seasonings like Mrs. DASH or McCormick Salt-Free Seasonings.

• Be careful of other types of salt (sea salt, Kosher salt, Himalayan salt, salt seasonings, etc.

These sll contain sodium!)

• Reduce your intake of processed foods, restaurant meals and “fast” foods Choose fresh

and frozen vegetables instead of canned, or look for “no salt added” canned vegetables.

• Read labels and choose foods that are Sodium-Free, Very Low Sodium, or Low Sodium.

• Enjoy unsalted opons (unsalted nuts and seeds).

• Garlic (minced or

powder)

• Onion powder

• Oregano

• Parsley

• Mint Basil

• Dill weed

• Bay leaves

• Smoked paprika

• Rosemary Thyme

• Cumin

• Cinnamon

• Cloves

• Crushed red pepper

akes

• Cayenne pepper

• Sage

• Turmeric

• Allspice

• Nutmeg

• Teas and coee

• Milk, milk alternaves, and fruit juices (milk has

sodium but also benecial nutrients we need)

• Sugar-free sodas — Zevia, Sparkling Ice, etc.

• Kombucha (check labels for added sodium and sugar)

• Sparkling waters — La Croix, Bubly, Waterloo, AHA,

San Pellegrino, Perrier, etc.

• Probioc sodas — Poppi, Humm, Olipop, etc.

(check labels as some avors may have sodium

or added sugars)