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The DASH diet

An eating pattern to lower blood pressure (vegetables, potassium, whole grains)

The DASH diet — eating to lower blood pressure

The DASH diet (Dietary Approaches to Stop Hypertension) is a diet specifically developed to lower blood pressure. Its foundation is vegetables, fruit, whole grains and low-fat dairy products, with a restriction of salt, red meat and sweets.

Its key idea is more potassium, magnesium and calcium (from plant foods) and less sodium. This makes DASH one of the most evidence-based non-drug ways to control blood pressure.

What is proven

In clinical trials the DASH diet markedly lowered blood pressure — the more so, the higher the baseline pressure and the lower the salt intake. In addition, it lowers total and “bad” LDL cholesterol and markers of inflammation.

That is why DASH is recommended as a first step (or a supplement to treatment) for elevated blood pressure — along with weight loss and physical activity.

The main principles

In practice, DASH means: plenty of vegetables and fruit (sources of potassium), whole grains, low-fat dairy products, legumes, nuts; less salt (ideally down to 1.5–2.3 g of sodium per day), less red and processed meat, sugary drinks and confectionery.

DASH and the Mediterranean diet are largely similar; DASH places special emphasis on lowering sodium and on potassium for blood pressure.

Assess blood pressure and risk

DASH lowers blood pressure — determine its category and your hypertension risk:

Blood Pressure Categories Your ACC/AHA category, pulse and mean arterial pressure, risk score, and age-based norms Open Hypertension Risk Your blood pressure category by ACC/AHA, age- and sex-based norms, guidance, and impact on biological age Open

Frequently asked questions

How much does DASH lower blood pressure?

Markedly, especially in people with initially elevated pressure and with a simultaneous reduction in salt. The effect is comparable to that of some medications in people with mild hypertension, so DASH is recommended as a first non-drug step or a supplement to therapy.

How does DASH differ from the Mediterranean diet?

They are largely similar, but DASH was specifically developed to lower blood pressure and emphasizes restricting salt and raising potassium, magnesium and calcium from plant foods. The Mediterranean diet is more focused on olive oil, fish and nuts for heart health overall.

How much salt is allowed on DASH?

The classic recommendation is no more than 2.3 g of sodium per day, and for a greater effect on blood pressure — about 1.5 g. The main source of hidden salt is processed foods and ready meals, so the emphasis is on fresh and home-cooked food.

Related terms

Blood pressure (BP) The pressure of blood on the artery walls, given as two values: SBP/DBP Systolic blood pressure The upper number in a blood-pressure reading — the pressure at the moment the heart contracts. Normal: 90–119 mmHg. Mediterranean diet A diet emphasizing vegetables, fish, olive oil and whole foods Metabolic syndrome A cluster of cardiometabolic risk factors

Sources

  1. NHLBI (NIH) — DASH Eating Plan
  2. DASH diet and blood pressure (review). NCBI/PMC
  3. MedlinePlus (NIH) — DASH Diet
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This content is educational and does not replace consultation with a physician. Reference ranges may vary depending on the laboratory and method — rely on the ranges stated on your own test report.
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