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Everything you need to know about the DASH diet

Manage your weight, cut cholesterol, and lower your blood pressure with DASH.

Updated on November 13, 2024

People preparing a healthy meal
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Each year, the DASH diet earns high marks across several categories in U.S. News & World Report’s Best Diets rankings. DASH is designed to help control high blood pressure, but when followed closely it may offer additional benefits, such as:

  • Weight management
  • Higher levels of HDL (aka “good” cholesterol)
  • Lower levels of LDL (“bad” cholesterol)
  • Improved blood
  • Show More
couple cooking
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What is the DASH diet?

DASH stands for Dietary Approaches to Stop Hypertension. (Hypertension is the medical term for high blood pressure.) The eating plan encourages you to eat specific food groups that contain blood-pressure-lowering nutrients like potassium, magnesium, and fiber, which can be found in whole grains,Show More

salmon, chicken ,fish, avocado, tomato
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Foods to include on DASH

Before starting on DASH, check how many calories your diet should include based on your age, sex, activity level, and weight goals. That’s not because the DASH diet requires a strict daily calorie count, but because it will help you determine exactly how many servings you should get fromShow More

various types of meat plate
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Foods to avoid on DASH

Limit your sodium intake to less than 2,300 milligrams (mg) daily. Your healthcare provider (HCP) may recommend cutting salt even more, depending on your personal or family health history.

Also reduce your red meat intake, keep sugary foods to fewer than five servings weekly, and avoid fried andShow More

mother and daughter cooking
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Who should go on the DASH diet?

“Theoretically, anybody could go on the DASH diet,” says Dr. Challapalli. It’s not only about lowering blood pressure but also about prevention.

“If you're doing the diet for disease prevention, then you might see a 3- to 4-millimeter drop in your systolic [top number] blood pressure,” he says. “WeShow More

nurse checking blood pressure
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Know your numbers

Get a blood pressure screening when you start the DASH diet to learn your starting numbers.

You can get a free blood pressure screening at many pharmacies. But consider booking an appointment with an HCP. They can help you make a plan to reduce your disease risk, which may involve getting moreShow More

man checking blood pressure
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What’s normal?

Blood pressure is expressed in the form of a top number (known as systolic blood pressure) and a bottom number (known as diastolic blood pressure), measured in millimeters of mercury (mmHg). Normal blood pressure is less than 120 mmHg systolic and less than 80 mmHg diastolic. Elevated bloodShow More

a healthy low-sodium salad bowl
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More ways to love the low-sodium life

“There are actually two versions of the DASH diet,” says Challapalli. “One is the standard DASH diet, which recommends a limit of 2,300 mg of sodium daily. Then there’s a lower-sodium version, which is stricter. That version recommends up to 1,500 mg daily.” (Ask your HCP which version isShow More

chicken broth made from dried bouillon cubes
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Beware of bouillon (and other sneaky sodium sources)

Sodium can hide in some truly surprising places. Always check labels, even on foods you wouldn’t normally consider salty. Here are some potentially high-sodium foods you might not expect:

  • Sliced breads, biscuits, and crackers
  • Instant oatmeal and cereals
  • Nut butters
  • Rice and potato mixes
  • Show More
breads and whole grains
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Get in more whole grains

Whole grains are ones that still have their kernels intact. (Think brown rice instead of white.) The kernel lends whole grains more fiber and essential nutrients like potassium, magnesium, and folate than refined grains. That’s beneficial because:

  • Fiber helps to lower blood pressure and
  • Show More
healthy quinoa bowl
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Embrace Meatless Mondays

While you are allowed up to two servings of lean meat like chicken or salmon per day, you should generally avoid red meat on the DASH diet. You should limit it on any diet since it’s associated with a greater risk of heart disease and colon cancer. Phase red meat out of your diet gradually,Show More

man making tea
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Cut back on alcohol and caffeine

Many people with high blood pressure can have a small amount of caffeine daily—about two cups of coffee or less. Caffeine can raise blood pressure, but the effect is typically mild and temporary. Double-check with your HCP to determine how much, if any, is appropriate for you, considering yourShow More

a bowl of nuts and dried fruit
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Nosh on fruit and nuts

Added sugar is restricted on the DASH diet, but natural sweets are encouraged. Snack on fruit and unsalted nuts for a filling, protein-fiber combo between meals. Nuts may help lower your LDL levels and walnuts, specifically, are a brain-boosting food. Some tasty pairs include:

woman meditating on yoga mat
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Exercise is a part of the diet

Exercise is a proven way to help lower your blood pressure, so it’s considered a key part of the DASH diet. Check with your HCP about the type and duration of an exercise routine that would make the most sense for you.

Most experts recommend aiming for 30 minutes of moderate-intensity physicalShow More

blood pressure test
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What if your blood pressure stays high?

Talk to your HCP about a blood pressure goal and timeline that’s right for you. If you don’t meet your target after an agreed-upon amount of time, your HCP may recommend reducing your salt intake to 1,500 mg daily, instead of 2,300 mg.

Some people need to take blood pressure medication in additionShow More

Slideshow sources open slideshow sources

National Heart, Lung, and Blood Institute. DASH Eating Plan. Last updated December 29, 2021.
American Heart Association. Managing Blood Pressure with a Heart-Healthy Diet. Last Reviewed: October 31, 2016
National Heart, Lung, and Blood Institute. IN BRIEF: Your Guide To Lowering Your Blood Pressure With DASH. Revised August 2015.
National Heart, Lung, and Blood Institute. Your Guide to Lowering Blood Pressure. May 2003.
American Heart Association. Understanding Blood Pressure Readings. Accessed January 28, 2022.
National Institute of Diabetes and Digestive and Kidney Diseases. Eating, Diet, & Nutrition for Kidney Stones. Last Reviewed May 2017.
Centers for Disease Control and Prevention. High Blood Pressure Facts. May 15, 2024.
 

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