Uric acid is a harmful substance produced by the body’s natural breakdown of purines. When uric acid levels in the body become too high, it can lead to various health complications, including gout, kidney stones, and cardiovascular disease.

Fortunately, there are several ways to lower your uric acid levels, one of which is incorporating the DASH (Dietary Approaches to Stop Hypertension) diet into your routine.

Understanding the DASH Diet

The DASH diet is a well-researched, balanced diet designed to reduce blood pressure in those with hypertension. However, research has shown that it can also reduce the risk of heart disease, stroke, and even cancer.

The DASH diet emphasizes healthy foods, including fruits, vegetables, whole grains, lean meat, poultry, fish, nuts, and legumes. It also encourages limiting processed foods, added sugar, and saturated fat.

How Does the DASH Diet Help Lower Uric Acid Levels?

The DASH diet can help to reduce uric acid levels in several ways:.

1. Reduces High Blood Pressure

The DASH diet is designed to be low in sodium, which can help reduce high blood pressure. High blood pressure is a risk factor for gout and kidney stones, both of which are caused by high uric acid levels.

2. Encourages Hydration

The DASH diet encourages drinking plenty of water, which can help to flush excess uric acid from the body.

3. Contains High Amounts of Fiber

The DASH diet is rich in fiber, which helps to reduce the absorption of uric acid in the body by binding to it in the digestive system and removing it from the body in waste.

4. Reduces Inflammation

The DASH diet is high in anti-inflammatory foods, including fruits, vegetables, and whole grains. Chronic inflammation can lead to uric acid buildup, and reducing inflammation can help to prevent this.

What Foods Should You Eat on the DASH Diet to Lower Uric Acid?

Here are the top foods to incorporate into your DASH diet to help lower your uric acid levels:.

Fruits

Many fruits are rich in antioxidants, which can help reduce inflammation and lower uric acid levels. Some of the best fruits to include in your DASH diet include:.

Cherries
Blueberries
Blackberries
Apples
Oranges

Vegetables

Vegetables are high in fiber, antioxidants, and vitamins and minerals, making them a crucial part of the DASH diet. Some of the best vegetables to include in your DASH diet include:.

Leafy greens, such as spinach and kale
Bell peppers
Tomatoes
Broccoli
Carrots

Whole Grains

Whole grains are high in fiber and can help reduce the absorption of uric acid in the body. Some of the best whole grains to include in your DASH diet include:.

Brown rice
Quinoa
Oatmeal
Whole wheat bread

Lean Protein

Lean protein is an essential part of the DASH diet, and it can help to reduce the risk of heart disease and stroke, which are both linked to high uric acid levels. Some of the best sources of lean protein to include in your DASH diet include:.

Chicken breast
Turkey breast
Fish, such as salmon and tuna
Legumes, such as lentils and chickpeas

Healthy Fats

Healthy fats are essential for overall health and can help to reduce inflammation in the body. Some healthy fats to include in your DASH diet include:.

Olive oil
Avocado
Nuts, such as almonds and walnuts
Seeds, such as chia and flaxseed

Foods to Avoid on the DASH Diet to Lower Uric Acid

While the DASH diet encourages healthy eating, some foods should be avoided or limited to reduce uric acid levels, including:.

Animal Protein

Animal protein, including red meat, poultry, and seafood, can increase uric acid levels and should be limited on the DASH diet.

Added Sugar and Processed Foods

Added sugar and processed foods are high in purines and can increase uric acid levels. They should be avoided or limited on the DASH diet.

Conclusion

The DASH diet is an effective way to reduce uric acid levels and lower the risk of gout, kidney stones, and cardiovascular disease.

By incorporating plenty of fruits, vegetables, whole grains, lean protein, and healthy fats into your diet while limiting processed foods, added sugar, and animal protein, you can take control of your uric acid levels and help improve your overall health and wellbeing.