What to Drink on a DASH Diet?
When you start a DASH diet, thinking about what to drink is just as important as what to eat. Many people focus only on food, but drinks can contain hidden salt, sugar, and calories. The right drinks can help your blood pressure go down, while the wrong ones might work against your health goals. Let’s explore the best drinks for people following the DASH diet, and how these choices can help your heart and overall health.
Best Drinks for the DASH Diet
Water – Your Number One Choice
Water should be your main drink on the DASH diet. Plain water has no sodium, calories, or sugar. It helps your body get rid of extra sodium through urine. Many people don’t drink enough water each day. Try to drink at least 8 cups of water daily. If you find plain water boring, add slices of lemon, lime, cucumber, or berries for natural flavor.
Water helps your body work better in many ways. It keeps your joints healthy, helps food move through your gut, and helps control your body temperature. When you drink enough water, your skin looks better too!
Low-Fat and Fat-Free Milk
Milk that’s low in fat or has no fat is great for the DASH diet. It gives you calcium, vitamin D, and protein without too much fat. These nutrients help keep your bones strong and might help lower blood pressure. Try to drink 2-3 cups of low-fat or fat-free milk each day.
If you don’t like drinking milk, you can use it in other ways. Try adding it to oatmeal, making smoothies, or using it in soups and sauces.
Plant-Based Milk Alternatives
Not everyone can drink cow’s milk. If you’re one of those people, you have many other choices. Soy milk, almond milk, oat milk, and rice milk can all work well on the DASH diet.
When buying plant milks, look for ones with:
- No added sugar
- Low sodium
- Added calcium and vitamin D
Unsweetened soy milk has the most protein of all plant milks. Oat milk tastes sweet naturally and works well in coffee. Almond milk has few calories but not much protein.
Tea
Both black and green tea contain antioxidants that may help protect your heart. Some studies show that drinking tea regularly might help lower blood pressure slightly. Tea has little to no calories when you drink it plain.
Herbal teas like hibiscus tea might be especially good for blood pressure. Some small studies show that drinking hibiscus tea daily might help lower blood pressure in people with mild hypertension.
Coffee
Good news for coffee lovers! In moderate amounts, coffee can be part of a healthy DASH diet. Plain coffee has almost no calories or sodium. Some studies even suggest that drinking 1-2 cups of coffee daily might help protect against heart disease.
But be careful about what you add to your coffee. Cream, sugar, and flavored syrups can quickly turn a healthy drink into one that’s high in fat, calories, and sugar. Try using a small amount of low-fat milk instead of cream, and slowly reduce the amount of sugar you use.
Drinks to Limit or Avoid
Sugary Drinks
Sugary drinks like soda, sweet tea, lemonade, and fruit punch can harm your health in many ways. They add a lot of calories without making you feel full, which can lead to weight gain. Being overweight makes high blood pressure worse.
Most sodas also contain sodium, which works against the DASH diet’s goal of reducing sodium intake. One 12-ounce can of regular soda can contain 30-40 mg of sodium, along with 10 teaspoons of sugar!
Alcohol
The DASH diet recommends limiting alcohol. Drinking too much alcohol can raise blood pressure and add extra calories to your diet. If you choose to drink alcohol, do so in moderation. This means up to one drink per day for women and up to two drinks per day for men.
One drink equals:
- 12 ounces of beer
- 5 ounces of wine
- 1.5 ounces of hard liquor
Energy Drinks
Energy drinks often contain large amounts of caffeine, sugar, and other stimulants. These can raise your heart rate and blood pressure temporarily. They can also cause anxiety, trouble sleeping, and other health problems. It’s best to avoid energy drinks entirely when following the DASH diet.
Store-Bought Fruit Juices
While fruit is a key part of the DASH diet, fruit juices are different. Even 100% fruit juices lack the fiber found in whole fruits and contain concentrated fruit sugar. They can cause spikes in blood sugar and add calories without making you feel full.
If you love fruit juice, limit yourself to a small 4-ounce glass occasionally, or dilute it with water or seltzer to reduce the sugar content.
Drink Options Comparison
| Drink Type | Benefits | Concerns | DASH Diet Recommendation |
|---|---|---|---|
| Water | No calories, no sodium, helps flush out excess sodium | None | Drink 8+ cups daily |
| Low-fat milk | Good source of calcium, protein, and vitamin D | Contains natural sugar (lactose) | 2-3 cups daily |
| Plant milks (unsweetened) | Low in calories, good for lactose intolerance | May have added sugar or less protein | Good alternative to dairy milk |
| Tea (plain) | Contains antioxidants, zero calories | Caffeine may affect some people | Several cups daily is fine |
| Coffee (plain) | May have heart benefits, zero calories | Caffeine may affect sleep or anxiety | 1-2 cups daily is okay |
| Diet soda | Zero calories | Contains artificial sweeteners and sodium | Limit to occasional use |
| Regular soda | None | High in sugar and calories, contains sodium | Avoid or severely limit |
| Alcohol | Possible heart benefits in moderation | Can raise blood pressure, add calories | Limit to 1-2 drinks daily maximum |
| Fruit juice | Contains some vitamins | High in sugar, lacks fiber | Limit to 4 oz occasionally |
| Energy drinks | None | High in caffeine, sugar, can raise blood pressure | Avoid entirely |
Tips for Success
Making changes to what you drink can be hard at first. Here are some tips to help you succeed:
- Start slowly. If you drink many sugary drinks now, try cutting back by one drink per day each week.
- Keep water handy. Carry a reusable water bottle with you everywhere.
- Make drinking water a habit. Have a glass before each meal and snack.
- Jazz up your water with natural flavors like mint leaves, cucumber slices, or frozen berries.
- When drinking juice, use a small glass to control portion size.
- Try sparkling water with a splash of juice for a healthier soda alternative.
- Make your own iced tea without added sugar, or use just a small amount.
- If you miss the fizz of soda, try plain seltzer water with a squeeze of lemon or lime.
Frequently Asked Questions
Can I drink coconut water on the DASH diet?
Coconut water can be okay in small amounts. It’s lower in calories than juice and contains potassium, which is good for blood pressure. However, it also contains sodium and sugar, so drink it in moderation and check the label for added ingredients.
Is diet soda better than regular soda on the DASH diet?
While diet soda doesn’t have sugar or calories, it still contains sodium and artificial sweeteners. Some studies suggest diet drinks might increase cravings for sweet foods. It’s better than regular soda, but plain water, seltzer, or tea are healthier choices.
Can I drink smoothies on the DASH diet?
Yes, if you make them at home with DASH-friendly ingredients. Use low-fat yogurt or milk, plenty of vegetables, and a small amount of fruit. Avoid adding sugar or honey. Store-bought smoothies often contain added sugar and large portion sizes.
Does the temperature of water matter?
The temperature of water doesn’t affect its health benefits. Drink it however you prefer – room temperature, cold, or hot. Some people find that cold water helps them drink more throughout the day.
How can I tell if I’m drinking enough water?
A good sign is having light yellow or clear urine. Dark yellow urine often means you need more fluids. Another tip: if you feel thirsty, you’re already slightly dehydrated. Try to drink regularly throughout the day, not just when you feel thirsty.
Can I drink vegetable juice on the DASH diet?
Low-sodium vegetable juices can be part of a DASH diet in moderation. They provide vitamins and minerals but lack the fiber of whole vegetables. Check labels carefully for sodium content, as many vegetable juices contain added salt.
Remember that what you drink can have a big impact on your health. Making smart choices about beverages can help you follow the DASH diet successfully and improve your blood pressure. Start with small changes, and soon healthier drinks will become your new normal!
