Choose lower sodium canned fish and meat. Look for poultry not injected with fat or broth. Opt for lean selections, such as fish, skinless chicken and turkey, pork tenderloin, extra-lean ground beef, and round or sirloin beef cuts. Almonds, walnuts, kidney beans, lentils, chickpeas (garbanzos) and sunflower seeds are among the healthy options. Compare labels and choose lower sodium items. ![]() Buy whole-grain varieties of bread, bagels, pitas, cereal, rice, pasta, crackers and tortillas. Look for lower fat dairy options when buying milk, buttermilk, cheeses, yogurt and sour cream. Choose frozen vegetables without added salt or butter or sauces. Buy fresh, frozen or canned vegetables, such as tomatoes, carrots, broccoli and spinach. Select fruit canned in its own juice, not in heavy syrup, and frozen fruits without added sugar. Add variety with apricots, dates and berries. Choose a variety of fresh fruits, such as apples, oranges and bananas. You're more likely to prepare healthy dishes if you have healthy foods on hand. Compare like items and choose the one that's lower in sodium and fat and has fewer calories. Look for reduced sodium and fat products. Low sodium foods have 5% daily value or less of sodium per serving. ![]() ![]() have a Nutrition Facts label that can help you figure out how they fit into your diet. While there are many DASH diet-friendly items in the center aisles, most of your shopping time should be spent in the outer aisles where you'll find fresh produce, low-fat dairy products and lean meats. Fresh foods also often have more health-promoting vitamins, minerals and fiber than their packaged counterparts do. Fresh foods are healthier choices because they contain less sodium, as well as less added sugar and fat. Most of the sodium in a typical diet comes from processed foods. Follow these tips to stay focused on foods that support the DASH diet: Large displays and bargain prices may catch your eye while you're in the grocery store.
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