At a glance:
- The DASH diet lowers systolic blood pressure by up to 11.4 mmHg in people with high blood pressure (Appel et al., 1997).
- This eating pattern emphasizes fruit, vegetables, whole grains and fat-free dairy products, and limits salt intake.
- Long-term adherence reduces the risk of coronary heart disease by 24% and stroke by 18% (Fung et al., 2008).
- If you have chronic kidney disease, you must consult your doctor because of the diet’s high potassium and phosphorus content.
The DASH diet (Dietary Approaches to Stop Hypertension) is an eating pattern developed with support from the US National Institutes of Health, primarily to lower blood pressure through food choices. The DASH diet has gained widespread support in the scientific literature thanks to its proven effects on blood pressure, heart health and metabolism.
What is the DASH diet and how does it work?
The DASH eating plan combines foods that are naturally rich in potassium, magnesium, calcium and dietary fiber — nutrients associated with lower blood pressure. The eating pattern emphasizes:
- fruit and vegetables (8–10 servings a day)
- whole grains
- fat-free or low-fat dairy products
- lean meat, fish and poultry
- nuts, seeds and legumes
It also limits saturated fat, full-fat dairy products, red meat and, in particular, sodium — the recommended limit is 1,500–2,300 mg of sodium a day.
Understanding the roles of key nutrients can help you understand how the diet works — read more in An overview of vitamins and minerals, part I.
What does the science say about the DASH diet’s effectiveness?
The first major randomized controlled trial showed that the DASH eating plan lowered systolic blood pressure by an average of 5.5 mmHg compared with the control group. The effect was even greater in participants with high blood pressure, whose systolic blood pressure fell by up to 11.4 mmHg (Appel et al., 1997).
A study combining DASH with sodium restriction confirmed that low sodium intake alongside the DASH eating pattern produced the greatest blood pressure reduction: systolic blood pressure fell by up to 8.9 mmHg compared with a control group consuming a normal amount of sodium (Sacks et al., 2001).
Research into long-term cardiovascular risk found that women with high DASH adherence scores had a 24% lower risk of coronary heart disease and an 18% lower risk of stroke than those with low DASH scores (Fung et al., 2008).
A recent synthesis of research confirms that, in addition to lowering blood pressure, the DASH diet improves lipid profiles, blood sugar levels and body weight (Chiavaroli et al., 2019). The World Health Organization (WHO) recommends similar dietary principles for preventing hypertension worldwide.
What are the main health benefits of the DASH diet?
Blood pressure and heart health. DASH is one of the best-supported non-drug interventions for hypertension. Its effects appear within 2 weeks and persist with long-term adherence.
Glycemic control. The abundance of whole grains, legumes and vegetables ensures slow carbohydrate absorption and keeps blood sugar stable.
Bone health. Dairy products and vegetables rich in calcium and magnesium support bone density. You can find a more detailed overview of the roles of calcium and other minerals in An overview of vitamins and minerals, part II.
Weight. Although DASH is not primarily a weight-loss diet, prioritizing nutrient-rich foods helps you moderate your calorie intake.
Who might the DASH diet be unsuitable for, and what are the risks?
The DASH diet’s high potassium and phosphorus content can cause problems for people with chronic kidney disease whose kidneys cannot adequately excrete these minerals, so it is important to consult your doctor before starting.
If you take an anticoagulant such as warfarin, you need to monitor your vitamin K intake, as eating large amounts of green vegetables affects the medication’s action.
Compared with some other dietary strategies — such as the cyclical ketogenic diet or A new trend: The Snake Diet — DASH does not drastically restrict carbohydrate intake. This makes it better suited to those who want a balanced, sustainable eating pattern for the long term without having to track the composition of their food closely.
How can you get started with the DASH diet?
- Swap white bread for whole-grain bread — a simple first step to increase your dietary fiber intake.
- Add vegetables to every meal — a fresh salad, boiled broccoli or tomatoes all work well.
- Cut back on salt gradually — replace it with herbs and lemon juice.
- Choose fat-free milk or yogurt — to get calcium without excess saturated fat.
- Eat legumes at least 4 times a week — lentils, beans and chickpeas are affordable and nutrient-rich.
References
- Appel LJ et al. (1997). A clinical trial of the effects of dietary patterns on blood pressure. N Engl J Med. PMID: 9099293
- Sacks FM et al. (2001). Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) diet. N Engl J Med. PMID: 11136953
- Fung TT et al. (2008). Adherence to a DASH-style diet and risk of coronary heart disease and stroke in women. Arch Intern Med. PMID: 18695076
- Chiavaroli L et al. (2019). DASH dietary pattern and cardiometabolic outcomes: An umbrella review of systematic reviews and meta-analyses. Nutrients. PMID: 30897855
Frequently asked questions
How quickly does the DASH diet lower blood pressure?
Studies show that blood pressure can begin to fall within 2 weeks of switching to the DASH eating plan. The full effect usually develops within 4–8 weeks.
Is the DASH diet suitable for people with diabetes?
Yes, the DASH diet is well suited to people with type 2 diabetes, as the high dietary fiber content of whole grains and legumes helps stabilize blood sugar.
Can you lose weight on the DASH diet?
DASH is not primarily a weight-loss diet, but its emphasis on nutrient-rich, filling foods and limits on processed food often contribute to a moderate reduction in body weight.
What is the difference between the DASH diet and the Mediterranean diet?
Both are evidence-based and emphasize plant foods. DASH has more specific guidelines on sodium restriction and dairy products, while the Mediterranean diet allows more olive oil and fish and includes moderate red wine consumption.
Is the DASH diet suitable for people with kidney disease?
The high potassium content of the DASH diet can be problematic for people with kidney disease. If you have kidney disease, you are advised to consult your doctor before starting the diet.
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