The Dietary Approaches to Stop Hypertension, or DASH, diet has been consistently ranked by US News & World Report as a top diet for heart health and weight loss, and it’s no surprise why. Unlike fad diets that call for extreme calorie or food-group restrictions without scientific evidence that supports their efficacy, the DASH diet involves making manageable dietary changes that are flexible and rooted in proven nutritional advice.
This has made the eating plan popular among doctors, dietitians, and other health professionals in the United States, where heart disease remains the No. 1 killer among men and women, according to the Centers for Disease Control and Prevention (CDC).
What Is the DASH Diet and Who Is It Good For?
The DASH diet was developed specifically to help people lower high blood pressure (hypertension) and is promoted by the National Heart, Lung, and Blood Institute (NHLBI), part of the National Institutes of Health.
The food options available on the DASH diet closely mirror the eating plan recommended in the US Department of Agriculture’s MyPlate, with a focus on whole foods, such as fruit and veggies; fat-free or low-fat dairy; whole grains; and lean meats, like fish and poultry. Meanwhile, the plan requires cutting back on, or preferably eliminating, processed foods, like sugary drinks and packaged snacks, and limiting red meat, which in excess has been linked to poorer heart health and heart failure, according to a study published in the journal Nutrition, Metabolism and Cardiovascular Diseases.
The DASH diet specifically meets the low-sodium (salt) requirements that can give people an edge over hypertension. This means it’s a great diet for people who may have a personal or family history of heart disease, as well as those individuals who may be at risk for type 2 diabetes or are currently managing the condition.
Depending on your health needs, you can choose from two forms of the DASH diet:
The Standard DASH Diet This plan limits sodium consumption to 2,300 milligrams (mg) per day.
The Lower-Sodium DASH Diet This version calls for limiting sodium consumption to 1,500 mg per day.
According to the NHLBI, the daily Dash Eating Plan also involves, on average:
- 6 to 8 servings of grains, preferably whole grains
- 6 or fewer servings of meat, poultry, and fish
- 4 to 5 servings of veggies
- 4 to 5 servings of fruit
- 2 to 3 servings of low-fat or fat-free dairy products (fat-free if watching weight, like with diabetes)
- 2 to 3 servings of fat or oils (preferably healthy fats)
Here are some of the other daily nutritional goals of the DASH diet plan:
- Total fat is 27 percent of calories
- Saturated fat is 6 percent of calories or less
- Protein is 18 percent of calories
- Carbohydrates are 55 percent of calories
- Cholesterol is limited to 150 mg
- Fiber is 30 grams (g) or more
Depending on weight loss or weight maintenance needs, you can choose a DASH diet plan that provides 1,200, 1,400, 1,600, 1,800, 2,000, 2,600, or 3,100 calories per day.
You can track your nutrient and calorie intake for free with Everyday Health's Calorie Counter app.
How Does the DASH Diet Work to Help Lower Blood Pressure?
The DASH diet works by limiting not only salt, but also saturated fat and cholesterol — both of which can contribute to heart disease — and by increasing foods that provide fiber, protein, and other nutrients thought to help lower blood pressure.
Also important to note is people who want to lower their blood pressure should combine the diet with other healthy lifestyle approaches to managing hypertension, such as getting more exercise, losing weight, and cutting back on alcohol consumption. Quitting smoking is also crucial for lowering blood pressure and maintaining good heart health.
A Sample DASH Diet Menu That You Can Follow
According to the Mayo Clinic, the DASH diet calls for eating lots of fresh veggies and fruits, but it requires consuming only a moderate amount of whole grains, as well as lean sources of protein and healthy fats, such as fish and nuts, respectively. This distinguishes the DASH Diet from other popular plans, such as the Atkins diet and the ketogenic diet, or the high-fat, low-carb diet.
Here’s a typical meal on the DASH diet:
- 3 ounces of turkey meatloaf
- 1 small baked potato topped with 1 tablespoon each of fat-free sour cream and low-fat cheese, and a chopped scallion
- 1 small whole-wheat roll
- Cooked spinach
- 1 peach
Possible Pros of Following the DASH Diet: What the Research Says
The DASH diet is recommended for people who want to lower blood pressure, but it's also a great option for anyone who wants to adopt a healthy diet. Because it emphasizes eating whole foods that are naturally low in unhealthy fats and added sugars, as well as moderate portions, it may also lead to weight loss.
There are several benefits to following the DASH diet:
Long-Term Potential The diet offers variety and is easy to follow as a lifelong dietary choice.
Lower Blood Pressure and Improve Healthy Cholesterol Levels Studies have shown that people who stick to this diet can lower their blood pressure and — when eating low-fat rather than high-fat dairy — also lower their LDL, or “bad,” cholesterol, according to a study published in February 2016 in the American Journal of Clinical Nutrition.
A Reduced Risk of Certain Diseases A stronger heart can result in improvements of other aspects of your health, such as kidney function, blood sugar management, and eye health. Following the DASH diet may also reduce your risk for stroke, the NHLBI notes.
Improved Management of Type 2 Diabetes According to an article published in the journal Current Hypertension Reports, when paired with a weight-loss plan and exercise regimen, the DASH diet may result in reduced insulin resistance, which is the hallmark of type 2 diabetes.
Better Nutrition The DASH diet emphasizes eating whole and fresh foods because processed and prepackaged foods often have the most added salt, not to mention added sugar.
The Possible Cons of Following the DASH Diet: What Experts Caution
There are few drawbacks to the DASH diet. Some people may be troubled by the fact that it does not outline a specific way to lose weight.
“It is not designed for weight loss, per se, but it offers different numbers of servings for the food groups for different calorie levels, so you could follow a [more targeted] weight-loss diet with this plan,” says Nancy L. Cohen, PhD, RD, professor and head of the department of nutrition at the University of Massachusetts in Amherst.
Other people may find it hard to adjust to eating as much fiber as the DASH diet recommends. It's a good idea to gradually add high-fiber foods, such as whole grains, fruits, and vegetables, to your diet and drink plenty of water while doing so to help avoid bloating and physical discomfort.
The Potential Short- and Long-Term Effects of the DASH Diet
Research shows the DASH diet can help lower blood pressure at least in the short term, but longer studies will be needed to determine whether the DASH diet will translate to lower rates of heart disease for those who stick with it over the long term.
That said, for many, the DASH diet is the perfect one-two punch: a sensible diet for keeping blood pressure levels in check and for losing pounds or maintaining a healthy weight.
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