The DASH Diet Mediterranean Solution: The Best Eating Plan to Control Your Weight and Improve Your Health for Life (A DASH Diet Book)

by Marla Heller

So how do you avoid refined carbohydrates, extra sugar, and harmful fats? Don’t shy away from anything that has a higher fat content—just try to cut down on foods that contain palm oil or coconut oil. Healthy fats, such as those in avocados, nuts, and olive oil, should not be off-limits to you—and they aren’t off-limits on the Med-DASH food plan. In addition to allowing you to enjoy foods that contain helpful fats, the Med-DASH plan has a built-in safety net to help your body process fats. It is super rich in plant foods that are high in fiber. Soluble (or viscous) fiber is great for trapping dietary cholesterol and fats during digestion, and not allowing them to be absorbed. Some of the best sources include beans, oats, barley, apples, pears, orange, berries, stone fruits (peaches, cherries, plums), and many vegetables.