The DASH diet is a flexible eating plan designed to help lower or prevent high blood pressure. DASH stands for Dietary Approaches to Stop Hypertension.
Rather than requiring special foods or strict meal rules, the DASH diet emphasizes vegetables, fruits, whole grains, low-fat dairy products, lean proteins, nuts, seeds and beans. It also limits sodium, saturated fat, added sugar and highly processed foods.
Research shows that following the DASH eating plan can lower blood pressure and LDL, or “bad,” cholesterol. Reducing sodium while following DASH may lower blood pressure even further.
What is the DASH diet?
The DASH diet is a heart-healthy eating pattern developed through research supported by the National Heart, Lung, and Blood Institute.
It is rich in nutrients that support healthy blood pressure, including:
- Potassium
- Calcium
- Magnesium
- Fiber
- Protein
At the same time, it limits foods that are high in sodium, saturated fat and added sugar.
You do not need to buy special DASH foods or follow a fixed menu. Instead, you choose foods from recommended groups and adjust the serving amounts based on your daily calorie needs.
What foods can you eat on the DASH diet?
The DASH diet emphasizes:
- Vegetables
- Fruits
- Whole grains
- Fat-free or low-fat dairy products
- Fish
- Skinless poultry
- Beans and other legumes
- Nuts and seeds
- Nontropical vegetable oils
These foods provide fiber, vitamins, minerals and other nutrients while generally being lower in sodium and saturated fat.
How many servings should you eat?
The number of servings you need depends on your age, activity level and calorie needs.
For a 2,000-calorie daily eating plan, DASH generally recommends:
- Grains: 6 to 8 servings a day, with an emphasis on whole grains
- Vegetables: 4 to 5 servings a day
- Fruits: 4 to 5 servings a day
- Fat-free or low-fat dairy: 2 to 3 servings a day
- Lean meat, poultry and fish: 6 ounces or less a day
- Nuts, seeds and dry beans: 4 to 5 servings a week
- Fats and oils: 2 to 3 servings a day
- Sweets and added sugars: 5 servings or fewer a week
These amounts are a guide, not a one-size-fits-all prescription. A health care provider or registered dietitian can help you find the right calorie level and serving pattern for you.
How much sodium can you have on the DASH diet?
The standard DASH eating plan limits sodium to no more than 2,300 milligrams per day. A lower-sodium version limits it to 1,500 milligrams per day.
Lowering sodium to 1,500 milligrams may reduce blood pressure more than the standard DASH plan, especially for people with high blood pressure. Your provider can help you decide which target is appropriate for you.
Most sodium does not come from the saltshaker. It is often found in packaged, prepared and restaurant foods, including:
- Deli meats and other processed meats
- Canned soups
- Frozen meals
- Pizza
- Chips and crackers
- Sauces, dressings and condiments
- Fast food
Check the Nutrition Facts label and compare products. Foods labeled “low sodium” contain 140 milligrams or less per serving, but serving size still matters.
What foods should you limit on the DASH diet?
DASH does not require you to eliminate most foods. It encourages you to limit:
- Fatty and processed meats
- Full-fat dairy products
- Butter, coconut oil and palm oil
- Fried foods
- Sugary drinks
- Candy, baked goods and desserts
- Highly processed snack foods
- Foods high in sodium
You can still enjoy favorite foods occasionally. The overall pattern of what you eat matters more than one meal or snack.
How can the DASH diet lower blood pressure?
The DASH diet supports healthy blood pressure in several ways.
It provides potassium, which can help reduce the effects of sodium and ease tension in blood vessel walls. It also supplies calcium, magnesium and fiber while limiting sodium and saturated fat.
In the original DASH research, the eating pattern lowered systolic blood pressure by an average of about 5.5 points and diastolic blood pressure by about 3 points compared with a typical American diet. Combining DASH with lower sodium produced greater reductions.
DASH can begin lowering blood pressure within weeks, though individual results vary. It does not replace blood pressure medication when medication is needed.
What are the benefits of the DASH diet?
The DASH eating plan may help:
- Lower blood pressure
- Lower LDL cholesterol
- Support a healthy weight
- Reduce the risk of heart disease
- Reduce the risk of type 2 diabetes
- Improve overall diet quality
Research has also linked the DASH pattern with lower uric acid levels, which may be helpful for some people at risk for gout. It should not replace gout treatment recommended by your provider.
Can the DASH diet help with weight loss?
DASH was created to lower blood pressure, not specifically as a weight-loss diet. However, it may support weight loss because it emphasizes nutrient-rich foods that can help you feel full and limits many calorie-dense processed foods.
Weight loss still depends on your overall calorie intake, activity level, health and other factors. Portion sizes matter, even when you are choosing healthy foods.
How to build a DASH-friendly plate
You do not need to count every serving at every meal. A simple plate method can help:
- Fill half your plate with vegetables and fruit
- Fill one-quarter with whole grains or another high-fiber starch
- Fill one-quarter with lean protein
- Add a serving of low-fat dairy or a fortified dairy alternative when appropriate
Choose water or another unsweetened beverage most often.
For example, a DASH-friendly dinner might include baked salmon, brown rice, roasted vegetables, berries and low-fat yogurt.
How to start the DASH diet
You do not have to change everything at once. Small steps may be easier to maintain.
Try these ideas:
- Add one fruit or vegetable to each meal
- Choose whole-grain bread, cereal, rice and pasta
- Replace fatty meats with fish, skinless poultry or beans
- Choose low-fat or nonfat dairy products
- Buy unsalted nuts and seeds
- Rinse canned vegetables and beans to reduce sodium
- Use herbs, spices, lemon juice, vinegar, garlic or salt-free seasoning blends
- Compare sodium levels on food labels
- Cook at home more often
- Reduce sugary drinks and sweets gradually
If increasing fiber causes gas or bloating, add high-fiber foods gradually and drink enough fluids.
How to choose lower-sodium packaged foods
Packaged foods can fit into the DASH diet, but it helps to read labels.
Look at:
- Serving size: The sodium listed applies to one serving
- Sodium: Compare similar products and choose the lower-sodium option
- Saturated fat: Choose foods with less saturated fat
- Added sugars: Limit foods and drinks with large amounts
- Ingredients: Look for whole grains, vegetables, beans and other nutrient-rich foods
When choosing a frozen meal, compare options rather than relying on one sodium cutoff for everyone.
Add vegetables, fruit or low-fat dairy to make the meal more balanced.
Are there drawbacks to the DASH diet?
DASH is flexible, but some people may find it challenging at first.
Possible challenges include:
- Cooking more meals at home
- Reading food labels
- Adjusting to foods that taste less salty
- Eating more fiber than your body is used to
- Planning ahead when eating at restaurants
- Managing the cost of fresh foods
Frozen and canned produce can be affordable alternatives to fresh produce. Choose frozen vegetables without sauces and canned foods labeled low sodium or no salt added when possible.
Your taste preferences may adjust over time as you gradually reduce sodium.
Is the DASH diet right for everyone?
The DASH diet is safe for many people, but it may need to be adjusted based on your health.
Talk to your health care provider or a registered dietitian before making major dietary changes if you:
- Have kidney disease
- Need to limit potassium, phosphorus or fluids
- Take medications that affect potassium levels
- Have diabetes
- Have food allergies or digestive conditions
- Are pregnant or breastfeeding
- Have a history of an eating disorder
- Have other specialized nutritional needs
Foods high in potassium are healthy for many people, but they may not be appropriate in large amounts for some people with kidney disease or those taking certain medications.
Frequently asked questions about the DASH diet
What does DASH stand for?
DASH stands for Dietary Approaches to Stop Hypertension. It is an eating plan designed to help prevent and manage high blood pressure.
What do you eat on the DASH diet?
You mainly eat vegetables, fruits, whole grains, low-fat dairy, fish, poultry, beans, nuts, seeds and healthy oils. You limit sodium, fatty meats, full-fat dairy, sweets and sugary drinks.
How quickly can the DASH diet lower blood pressure?
Some people may see an improvement within a few weeks. The amount and timing of change depend on your starting blood pressure, sodium intake, medications and how closely you follow the eating plan.
Can you eat eggs on the DASH diet?
Yes. Eggs can fit into the DASH diet as part of a balanced eating pattern. Consider how they are prepared and what you eat with them. For example, pair eggs with vegetables and whole-grain toast rather than processed meats.
Can you drink coffee on the DASH diet?
Plain coffee can fit into the DASH diet. Limit added sugar, high-fat creamers and flavored syrups. Caffeine may temporarily raise blood pressure in some people, so ask your provider whether you need to limit it.
Is the DASH diet the same as the Mediterranean diet?
They are similar because both emphasize vegetables, fruits, whole grains, beans, nuts, fish and healthy oils. DASH provides more specific serving and sodium targets and was designed specifically to lower blood pressure.
Can the DASH diet replace blood pressure medicine?
No. DASH may help lower blood pressure, but do not stop or change medication without talking to your health care provider. Diet, physical activity and medication often work together.
The bottom line
The DASH diet is a flexible, balanced eating plan that can help lower blood pressure and support heart health. It focuses on vegetables, fruits, whole grains, low-fat dairy products, lean proteins, nuts, seeds and beans while limiting sodium, saturated fat and added sugar.
You do not need to follow it perfectly to benefit. Start with manageable changes, such as adding more produce, choosing whole grains and comparing sodium on food labels.
Talk to a Banner Health doctor or a registered dietitian if you need help adapting DASH to your health needs, medications or lifestyle.
