What is the DASH diet?
DASH was developed in clinical trials funded by the US National Heart, Lung, and Blood Institute (NHLBI) to test whether diet could lower blood pressure. It is rich in potassium, magnesium, calcium and fibre, and low in saturated fat and sodium. It is not a weight-loss diet, but it can support weight loss when calories are reduced. For a Spanish-language summary see dieta DASH.
What does the evidence show?
The original DASH trial in 1997 showed that the DASH eating plan lowered blood pressure within two weeks, even without changes in sodium or weight. The DASH-Sodium trial showed that lowering sodium to 1,500 mg per day on the DASH diet lowered blood pressure even further, with the greatest effect in people with hypertension. Large observational studies link DASH-style eating with lower rates of heart disease, stroke, diabetes and some cancers.
Daily servings (about 2,000 calories)
- Grains (mostly whole): 6–8 servings (1 serving: 1 slice bread, ½ cup cooked rice or pasta).
- Vegetables: 4–5 servings (1 cup raw leafy, ½ cup cooked).
- Fruits: 4–5 servings (1 medium fruit, ½ cup fresh or frozen).
- Low-fat or fat-free dairy: 2–3 servings (1 cup milk or yoghurt).
- Lean meat, poultry and fish: up to 6 ounces (about 170 g) a day.
- Nuts, seeds and legumes: 4–5 servings a week.
- Fats and oils: 2–3 servings (1 teaspoon oil; prefer olive and canola).
- Sweets and added sugars: 5 or fewer servings a week.
- Adjust servings to your calorie needs.
Foods to emphasise
- Fruits and vegetables of different colours: leafy greens, tomatoes, carrots, berries, citrus, bananas.
- Whole grains: oats, whole wheat bread and pasta, brown rice, quinoa.
- Legumes: beans, lentils, chickpeas; nuts and seeds without added salt.
- Low-fat dairy and fortified alternatives.
- Fish at least twice a week and poultry; lean cuts of meat in small portions.
- Healthy oils: olive, canola and similar.
- Herbs, spices, lemon and vinegar for flavour instead of salt.
Foods to limit
- Salty and processed foods: bread, cured meats, canned soups, ready meals, sauces, snacks.
- Red and processed meats.
- Foods high in saturated fat: full-fat dairy, butter, fried foods, palm and coconut oils.
- Sweets and sugar-sweetened drinks.
- Alcohol (limit to one drink a day for women and two for men, or less).
- Excess caffeine if it raises your blood pressure.
Cutting sodium
Most sodium comes from processed and restaurant foods rather than the salt shaker. Choose fresh foods, read labels (look for 5% or less of the daily value per serving), rinse canned beans and vegetables, avoid adding salt in cooking, and flavour with herbs, spices, garlic and citrus. Taste buds adapt in 2–4 weeks. A teaspoon of salt contains about 2,300 mg of sodium. See foods to lower blood pressure (Spanish).
Sample day
- Breakfast: oatmeal with low-fat milk, banana slices and walnuts; coffee or tea.
- Snack: plain low-fat yoghurt with berries.
- Lunch: lentil and vegetable soup, whole wheat sandwich with turkey, lettuce and tomato, an orange.
- Snack: unsalted almonds and an apple.
- Dinner: baked salmon with brown rice, steamed broccoli and carrots, side salad with olive oil and lemon.
Tips for getting started
- Change gradually: add one vegetable and one fruit serving a day for a week, then another.
- Use whole grains instead of refined ones.
- Replace snacks with fruit, unsalted nuts or yoghurt.
- Have meatless meals with beans, lentils or tofu a few times a week.
- Cook at home and plan meals.
- Combine with regular exercise, weight management, limited alcohol, no smoking and good sleep.
- Monitor your blood pressure and keep follow-up appointments.
Special considerations
- Kidney disease: DASH is rich in potassium and phosphorus; follow your nephrologist’s advice.
- Medicines: ACE inhibitors, ARBs and potassium-sparing diuretics may raise potassium; check your levels.
- Lactose intolerance: use lactose-free dairy or calcium-fortified alternatives.
- Celiac disease: choose gluten-free whole grains.
- Diabetes: DASH can be adapted; coordinate with your dietitian.
- Medication changes: do not stop blood pressure medicines without medical advice, even if readings improve.
Three common situations
High-normal blood pressure and a family history of hypertension: DASH, less salt and exercise can help delay or prevent medication.
Diagnosed hypertension on treatment: DASH adds to the effect of medicines; keep follow-up with your doctor.
Trying to lose weight with high blood pressure: combine DASH with a modest calorie deficit and activity.
Key points to remember
The DASH diet reduces blood pressure through plant-rich, low-sodium, nutrient-dense eating. Start gradually, lower salt, keep exercising and seek medical advice if you have kidney problems or take potassium-affecting drugs. Our nutrition team can adapt DASH to your needs.
This guide is for general information and does not replace an assessment by your own doctor, speech-language pathologist or dietitian.
Questions about the DASH diet
These answers are general information and do not replace an examination or individual medical advice.
How much does the DASH diet lower blood pressure?
About 5–6 mmHg on average, and up to 11 mmHg in people with hypertension; lower sodium adds more.
How quickly does it work?
Blood pressure often starts to fall within two weeks.
Is the DASH diet good for weight loss?
It is not designed for weight loss, but it can help if you reduce calories.
Can I follow DASH if I am vegetarian?
Yes, with dairy, eggs, legumes, nuts and tofu as protein sources.
How much sodium is allowed?
Standard DASH is 2,300 mg a day; the lower-sodium version is 1,500 mg.
Is DASH the same as the Mediterranean diet?
They are similar, but DASH emphasises sodium limits and low-fat dairy.
Sources
- NHLBI · DASH eating plan
- NHS · Salt: the facts
- NHS · High blood pressure (hypertension)
- USDA FoodData Central (nutrient database)
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.