DASH Diet
A structured eating pattern developed to help lower blood pressure.
What Is It?
DASH stands for Dietary Approaches to Stop Hypertension. Originally developed by the National Heart, Lung, and Blood Institute to lower blood pressure, it has since been recognized as a well-rounded healthy eating plan. It emphasizes fruits, vegetables, whole grains, and lean proteins while limiting sodium, sugar, and saturated fat.
How It Works
DASH emphasizes fruit, vegetables, whole grains, legumes, nuts, and lower-fat dairy while limiting sodium and saturated fat. Portion targets vary with energy needs. People with kidney disease or medication-related mineral restrictions should personalize it with a clinician.
Potential upsides
- Clinically proven to lower blood pressure
- Supports a heart-healthy food pattern
- Supports healthy weight management
- Balanced and nutritionally complete
- Adaptable to different energy needs
- Based on familiar foods
+ Common foods
- •Fruits (4-5 servings daily)
- •Vegetables (4-5 servings daily)
- •Whole grains (6-8 servings daily)
- •Lean meats, poultry, and fish
- •Low-fat dairy products
- •Nuts, seeds, and legumes
- •Healthy fats in moderation
− Typically limited or excluded
- •Excess sodium (limit to 1,500-2,300mg/day)
- •Sugary beverages and sweets
- •Red meat (limit)
- •Full-fat dairy products
- •Processed and packaged foods
- •Alcohol (limit to moderate)
Sample day
An illustration, not a personal meal plan.
EVIDENCE What the research says
NIH-backed trials show that DASH can lower blood pressure, especially when sodium is also reduced. It is an eating pattern, not a substitute for prescribed treatment. Individual targets should reflect health conditions and clinician advice.
Read the evidence