What food items should one consume as part of the DASH diet?
Mateusz Pawlak
2026-03-22
5 min. read
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One often ponders how to prevent diseases and maintain good health without having to consume large quantities of medication daily. This is exactly where the DASH diet comes in and proves to be extremely beneficial!
What should you avoid?
Salt is a common food ingredient that plays many important functions in the body. However, if consumed in excess it can significantly raise blood pressure and complicate the treatment of hypertension. To minimize its consumption, you should not use salt from salt or a mixture of spices when preparing meals. You should mainly eat fresh, unsalted vegetables and use herbal spices. An example of a week's menu can be found here.
DASH diet What to eat?
The DASH diet recommends a daily intake of 78 servings of cereal grains, 125 ml or 1⁄2 glass of rice, or 1⁄2 cup of whole grain meal. Even full-grain cereal products, made from whole grains of meal, are recommended in the DASH Diet. They are rich in B vitamins, dietary fiber, and numerous mineral ingredients. A portion is called 1 cup of pre-cooked cereal bread, 125 mL or 1/2 cup of fresh grain cereals, or 1 1⁄2 cups of rice or 1⁄2 glasses of rice.
It's the DASH diet
Aside from the typical nutritional aspects of lowering blood pressure, quitting smoking is of great importance. Besides the typically nutritious aspects of reducing blood pressures, quiting smoking and reducing alcohol consumption are of great significance. It has significant benefits not only in regulating blood pressure but also in inhibiting the development of other serious diseases, such as heart disease, liver disease, kidney disease and cancer. The DASH diet not only facilitates the reduction of excess body weight, but also makes healthy diets and ensures the supply of all the necessary vitamins and minerals. It's been extensively self-tested and can be used throughout our lives without causing any adverse health effects.
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