Here’s Why the DASH and Mediterranean Diets Are the Top Diets for 2020

Whole grains make up a big part of the DASH diet. Shutterstock.

2. Focus Foods for the DASH Diet

The DASH diet is nothing new when it comes to what foods you should and shouldn’t eat; most of it is common sense and advice you have probably heard before, which, in a sense, should make it easy to follow. You should be able to think right off the top of your head what you can and cannot eat. Let us spell it out for you here: foods to focus on include fruits, vegetables, whole grains, lean protein, and low-fat dairy, which are all high in potassium, calcium, protein, and fiber, all essential nutrients in reducing blood pressure.

Now let us spend a minute on the foods to avoid: foods high in saturated fat, which include fatty meats, full-fat dairy foods, and tropical oils, sugar-sweetened beverages, and sweets, should be avoided at all costs. The biggest thing to watch with this diet is the amount of sodium you are ingesting: the menu caps your total sodium intake at 2,300 milligrams per day and eventually drops down to a cap of 1,500 milligrams per day. Another reason this diet should be followed in 2020: the DASH diet is a balanced diet and can quickly be followed long term.