The DASH diet (Dietary Approaches to Stop Hypertension) is a dietary pattern developed to help treat or prevent high blood pressure. Eggs can be part of the DASH diet, but in moderation.
What is the DASH diet?
The DASH diet focuses on fruits, vegetables, whole grains, lean protein, low-fat dairy, nuts, seeds, and beans. It limits foods high in saturated fat, sugar, and sodium.
Studies show the DASH diet can lower blood pressure in as little as 2 weeks. Following the DASH diet has also been associated with reduced risk of stroke, heart disease, type 2 diabetes, metabolic syndrome, and some cancers.
Are eggs allowed on the DASH diet?
Yes, eggs are allowed on the DASH diet. However, portion size and preparation method matter.
The DASH diet recommends limiting daily cholesterol intake to less than 150 mg. One large egg contains around 186 mg of cholesterol, so eating multiple eggs per day is not recommended.
To include eggs on the DASH diet, limit intake to 1-2 eggs per week. Prepare them without adding extra fat or salt.
Nutrition facts for eggs
Here are the nutrition facts for a large, hard-boiled egg (50g):
| Nutrient | Amount |
|---|---|
| Calories | 78 |
| Total fat | 5 g |
| Cholesterol | 186 mg |
| Sodium | 62 mg |
| Potassium | 63 mg |
| Protein | 6 g |
As you can see, eggs are high in cholesterol. But they are also a good source of protein and contain minerals like potassium.
The benefits of eggs
Despite being high in cholesterol, eggs have several nutritional benefits:
- High in protein – One egg provides about 6 grams of high quality, filling protein.
- Rich in nutrients – Eggs contain vitamin A, folate, selenium, choline, lutein, and zeaxanthin.
- Support eye health – The antioxidants lutein and zeaxanthin may help prevent macular degeneration and cataracts.
- May promote weight loss – Eating protein-rich foods like eggs may increase feelings of fullness and help people eat fewer calories.
Potential downsides of eggs
There are some potential downsides to eating eggs as well:
- High in cholesterol – The high amount of cholesterol is a concern, especially for those with heart disease or diabetes.
- May contain contaminants – Eggs may become contaminated with salmonella. Proper handling and cooking reduces this risk.
- Allergy risk – Some people are allergic to eggs and need to avoid them.
Tips for eating eggs on the DASH diet
To enjoy eggs as part of the DASH diet, consider these tips:
- Limit to 1-2 eggs per week
- Prepare eggs without adding extra fat or salt
- Try poached, boiled, or scrambled eggs instead of fried eggs
- Use egg whites instead of whole eggs to reduce cholesterol
- Pair eggs with vegetables, fruits, and whole grains
- Avoid processed foods containing eggs like quiche or souffle
Sample DASH diet meal plan with eggs
Here is a sample 1-day DASH diet meal plan including eggs:
Breakfast:
- 1 poached egg
- 1 slice whole wheat toast
- 1/2 grapefruit
- 1 cup low-fat milk
Lunch:
- Tuna salad sandwich on whole grain bread with lettuce and tomato
- 1 cup vegetable soup
- 1 cup mixed fruit
Dinner:
- 3 ounces baked chicken breast
- 1/2 cup roasted potatoes
- 1 cup steamed broccoli
- Whole grain dinner roll
Snacks:
- 1 oz almonds
- Baby carrots with 2 Tbsp hummus
- Low-fat yogurt with berries
Conclusion
Eggs can be part of a heart-healthy DASH diet, but portion size matters. Limit intake to 1-2 eggs per week and prepare them without adding extra fat or salt. Balance eggs with plenty of fruits, vegetables, whole grains, and lean proteins. Used in moderation alongside nutrient-dense foods, eggs can be a nutritious addition to the DASH diet.