heart and affect how well the kidneys function over time.
Eating foods high in sodium as part of your regular diet can also cause the body to hold onto excess water, which in turn can mean more work for your organs. The harder they work, the greater the risk of potential health complications.
Rather than recommending specific foods, the DASH diet emphasizes eating a broad range of foods, including:
- Antioxidant-rich fruits and vegetables
- Whole grains
- Dairy products that are fat-free or low-fat
- Nuts
- Beans
- Fish
- Poultry
- Vegetable oils
In addition, the DASH diet recommends avoiding or limiting foods high in saturated fat, including:
- Full-fat dairy products
- Fatty meats
- Tropical oils, including coconut, palm and palm kernel oils
The DASH diet also recommends avoiding or limiting:
- Desserts and other sweets
- Sugary drinks, such as soda and juices
- High-sodium processed snack foods, such as chips and pretzels
Another key element of the DASH diet is limiting sodium to at most 2,300 milligrams (mg) a day — with aiming for a maximum of 1,500 mg of sodium a day being an even better goal. For reference, a single teaspoon of salt has 2,300 mg of sodium.
On the DASH diet, it’s best to:
- Use low-salt, low-fat cooking methods, such as baking, roasting and steaming
- Avoid foods that are marinated, canned, smoked, breaded or cured
- Prepare rice, pasta and other foods without adding salt to them. Instead, use herbs and spices, as they’ll add flavor but not sodium to your meals.
Be sure to read the nutrition facts label on packaged foods, which can be a major source of sneaky sodium. Look for those labeled “reduced sodium” or “no salt added” to help cut down on your sodium intake.
The DASH diet also recommends making wise choices when eating out at restaurants — another significant source of high-sodium foods. Request any sauces or dressings to be served on the side so you can control how much you use, and ask your waiter what low-sodium menu items are available.
Some examples of foods you can eat on the DASH diet include:
- Baked chicken without skin
- Fat-free or low-fat cheese
- Fresh or frozen vegetables (prepared steamed or roasted)
- Fruits canned in their own juice
- Kidney beans and other beans
- Canned tuna in water
The flexitarian diet
The term “flexitarian” is relatively new — a combination of “flexible” and “vegetarian” — and it’s just what its name suggests: flexible. It’s considered more of a broad eating pattern than a traditional set diet because while it’s a plant-focused diet, it allows for