7-Day Diet Plan for High Blood Pressure (DASH-Style Menu)

Quick answer

Eat 4–5 servings each of vegetables and fruit, cut sodium to under 2,300 mg (ideally 1,500 mg)

The DASH diet lowers systolic blood pressure by about 6–11 mmHg, and more when sodium is reduced. Daily targets on about 2,000 kcal: 6–8 servings of grains (mostly whole), 4–5 of vegetables, 4–5 of fruit, 2–3 of low-fat dairy, up to 6 oz of lean meat, poultry or fish, 4–5 servings a week of nuts, seeds and legumes, and limited fats, sweets and red meat. Sodium should be under 2,300 mg a day, and 1,500 mg gives extra benefit. Cook from fresh ingredients, read labels, rinse canned foods and flavour with herbs, spices, lemon and garlic. Keep taking prescribed blood pressure medicines. Potassium-rich foods help but should be restricted in kidney disease or with certain medicines.

Important. Blood pressure readings of 180/120 mmHg or more, or high readings with chest pain, severe headache, breathlessness, vision changes or confusion need emergency care. Do not stop medicines or use potassium salt substitutes without medical advice, especially with kidney disease.

What is the DASH diet?

DASH stands for Dietary Approaches to Stop Hypertension. Developed in US trials, it emphasises vegetables, fruit, whole grains, low-fat dairy, fish, poultry, legumes and nuts, and limits red meat, sweets, sugary drinks and saturated fat. It is rich in potassium, magnesium, calcium and fibre, which help lower blood pressure. See DASH diet for high blood pressure, dieta DASH (Spanish) and foods to avoid with high blood pressure.

Daily targets (about 2,000 kcal)

Grains: 6–8 servings, mostly whole grains.
Vegetables: 4–5 servings.
Fruit: 4–5 servings.
Low-fat dairy or alternatives: 2–3 servings.
Lean meat, poultry and fish: 6 servings or fewer (1 serving is about 30 g cooked).
Nuts, seeds and legumes: 4–5 servings a week.
Fats and oils: 2–3 servings, using olive or other unsaturated oils.
Sweets and added sugars: 5 or fewer a week.
Sodium: under 2,300 mg a day, ideally 1,500 mg.

The 7-day menu

Day 1: oatmeal with banana and walnuts; lentil soup (no added salt) with whole-grain bread and salad; apple with unsalted almonds; baked salmon, brown rice and steamed broccoli.
Day 2: low-fat yoghurt with berries and ground flaxseed; chickpea and vegetable salad with olive oil and lemon; carrot sticks with hummus; roast chicken (skinless), sweet potato and green beans.
Day 3: vegetable omelette with whole-grain toast; tuna (low sodium) sandwich on whole-grain bread with lettuce and tomato; orange; turkey chilli with no-salt-added beans and tomatoes.
Day 4: muesli (no added sugar) with milk and sliced peach; quinoa bowl with roasted vegetables and feta; unsalted peanuts and a pear; grilled cod with potatoes and spinach.
Day 5: smoothie with spinach, banana, milk and oats; whole-wheat pasta with homemade tomato and vegetable sauce; low-fat cottage cheese with pineapple; baked tofu stir-fry with peppers and brown rice.
Day 6: whole-grain toast with avocado and an egg; bean and vegetable soup with a whole-grain roll; kiwi and a small handful of walnuts; grilled chicken with roasted aubergine and couscous.
Day 7: pancakes made with whole-wheat flour, topped with berries and yoghurt; large salad with grilled fish and olive oil dressing; celery with peanut butter; lean beef and vegetable stir-fry with brown rice.
Drink water, and limit coffee to 3–4 cups and alcohol to moderate amounts.

Cutting sodium in practice

Cook from fresh and avoid processed meats, canned soups and ready meals.
Read labels: sodium of 120 mg or less per 100 g is low; 600 mg or more is high.
Rinse canned beans, vegetables and tuna.
Flavour with herbs, spices, garlic, lemon, vinegar and pepper.
Ask for sauces and dressings on the side when eating out.
Taste before salting; palates adapt in 2–4 weeks.
See low-sodium meals and snacks.

Shopping list

Produce: leafy greens, broccoli, carrots, peppers, tomatoes, sweet potatoes, bananas, apples, berries, oranges.
Grains: oats, brown rice, quinoa, whole-wheat bread and pasta.
Protein: fish (including oily fish), skinless chicken or turkey, eggs, tofu, lean beef.
Legumes and nuts: lentils, chickpeas, black beans (no salt added), unsalted nuts and seeds.
Dairy: low-fat milk, yoghurt, cottage cheese (low sodium).
Pantry: olive oil, vinegar, herbs, spices, no-salt-added canned tomatoes.

Who should adapt the plan

Kidney disease: potassium, phosphorus and protein may need limits. See high-potassium foods to avoid.
Diabetes: match carbohydrate portions to your treatment plan.
Heart failure: may need fluid and sodium limits set by the cardiologist.
Medicines: ACE inhibitors, ARBs and potassium-sparing diuretics interact with potassium.
Pregnancy: blood pressure needs medical supervision.
Weight loss: reduce portions or calories as appropriate. See balanced diet for weight loss.

Other habits that lower blood pressure

Exercise at least 150 minutes a week.
Lose excess weight; each kilogram lost lowers pressure by about 1 mmHg.
Limit alcohol and quit smoking.
Manage stress and sleep. See deep breathing for anxiety.
Monitor blood pressure at home as advised.
Take prescribed medicines regularly.

When to seek advice

Readings of 140/90 mmHg or higher on repeated measurements.
Readings of 180/120 mmHg or more: emergency if with symptoms.
Kidney disease, diabetes, heart disease or pregnancy.
New medicines or supplements.
Dizziness or low blood pressure after dietary changes.
Need for a personalised plan.

Three common situations

A person with high blood pressure who eats mostly ready meals: switch to home-cooked DASH-style meals and read labels.

Someone on spironolactone eager to eat more bananas and tomatoes: check potassium with their doctor.

An older adult who wants a simple plan: follow the menu and swap similar foods; ask a dietitian to adapt.

Key points to remember

A DASH-style week of meals rich in vegetables, fruit, whole grains, legumes and lean protein, with sodium below 2,300 mg, lowers blood pressure. Cook from fresh, read labels, adapt for kidney disease or medicines and keep taking your treatment. Our nutrition team can personalise a plan.

This guide is for general information and does not replace an assessment by your own doctor or dietitian.

Questions about a diet plan for high blood pressure

These answers are general information and do not replace an examination or individual medical advice.

What is the best diet for high blood pressure?

The DASH pattern, rich in fruit, vegetables, whole grains and low in sodium.

How fast does DASH lower blood pressure?

Often within 2 weeks, with the full effect in about a month.

How much sodium should I eat?

Under 2,300 mg a day, ideally about 1,500 mg.

Can DASH replace medicine?

It helps, but many people still need medicine; do not stop without advice.

Is DASH safe with kidney disease?

It may need adjusting for potassium and phosphorus; ask your kidney team.

Does it help weight loss?

Yes, especially with portion control and exercise.

Sources

This guide is for general information and does not replace medical advice. How a problem is diagnosed and treated depends on your examination and medical history. If you think you have an emergency, contact your local emergency services.