At a glance:
- The DASH diet emphasizes vegetables, fruit, whole grains and low-fat dairy products while limiting salt and processed foods.
- Clinical trials show that the DASH diet lowers systolic blood pressure by up to 11 mmHg in just a few weeks.
- Salt intake should be kept below 2300 mg per day, ideally below 1500 mg for the best results.
- The DASH diet is suitable for most adults, but people with kidney disease or diabetes should consult a doctor before starting.
The DASH diet is one of the most extensively studied eating patterns in the world. Its main aim is to lower high blood pressure through food choices. The name stands for Dietary Approaches to Stop Hypertension, and the diet is recommended by both the World Health Organization and many national health authorities. This guide explains how to start the DASH diet safely and what changes you can expect based on scientific evidence.
What is the DASH diet, and why does it work?
The DASH diet was developed in the 1990s with support from the US National Heart, Lung, and Blood Institute to find a dietary approach to managing hypertension. This eating pattern increases your intake of potassium, magnesium, calcium and dietary fiber while reducing sodium, saturated fat and added sugars — changes that have beneficial effects on vascular tone and blood pressure.
The first major clinical trial showed that a DASH-style diet lowered diastolic blood pressure by an average of 5.5 mmHg and systolic blood pressure by 11.4 mmHg compared with the control group (Appel et al., 1997). The World Health Organization recognizes high blood pressure as a leading risk factor for cardiovascular deaths and recommends dietary changes to manage it — read more in the WHO hypertension fact sheet.
Unlike more extreme eating patterns, such as the Cyclical ketogenic diet or A new trend: the Snake Diet, the DASH diet does not require you to eliminate entire food groups or strictly restrict calories, making it suitable as a long-term eating pattern for a broader population.
How do you start the DASH diet step by step?
A gradual approach works well for beginners, as abrupt changes are harder to sustain over the long term. Here is a four-week plan to get you started:
Week 1 — assessment and small swaps
Start keeping a food diary to assess your current intake of salt and processed foods. Replace one daily snack with a handful of nuts or fresh fruit.
Week 2 — adding vegetables
Add at least one serving of vegetables (raw, boiled or steamed) to every main meal. Aim to reach four to five servings a day.
Week 3 — reducing salt
Start checking sodium content on food labels. Aim for less than 2300 mg of sodium per day (about one teaspoon of table salt). A study by Sacks and colleagues (2001) showed that combining the DASH diet with a sodium limit of 1500 mg per day lowered blood pressure even more substantially than following the diet with a standard salt intake (Sacks et al., 2001).
Week 4 — whole grains and dairy
Replace white bread, rice and pasta with whole-grain versions. Choose low-fat dairy products and yogurt.
Which foods should you prioritize or limit on the DASH diet?
Recommended foods and daily servings:
– Vegetables: 4–5 servings per day
– Fruit: 4–5 servings per day
– Whole grains: 6–8 servings per day
– Low-fat dairy products: 2–3 servings per day
– Lean meat, fish and poultry: up to 6 servings per day
– Nuts, seeds and legumes: 4–5 servings per week
– Fats and oils: 2–3 servings per day
Foods to limit:
– Red meat and processed meat products
– Salty snacks, fast food and canned foods
– Full-fat dairy products
– Drinks with added sugar and sweets
– Saturated fats and trans fats
A meta-analysis by Chiavaroli and colleagues (2019), which included 30 systematic reviews, confirmed that the DASH diet was associated with significant improvements not only in blood pressure but also in blood sugar, cholesterol and body weight (Chiavaroli et al., 2019).
Is the DASH diet suitable for everyone, and are there any risks?
For most adults, the DASH diet is a safe, balanced way to eat. However, there are some important exceptions to consider:
Kidney disease: Foods high in potassium and phosphate can be problematic for people whose kidneys are not functioning at full capacity. If you have chronic kidney disease, you need guidance from a nutrition adviser before starting the DASH diet.
Diabetes: The DASH diet is well suited to managing type II diabetes, but insulin doses may need adjusting — consult your doctor about any changes to your treatment.
Physical activity: The DASH diet produces the best results when combined with regular physical activity. Blumenthal and colleagues (2010) showed that combining the DASH diet with aerobic training reduced blood pressure significantly more than the diet alone (Blumenthal et al., 2010). If you are adding strength training, read the advice in How to start building muscle mass in later life and How do you start training at the gym? ChatGPT answers.
Pregnancy and breastfeeding: Your nutritional needs change during these periods, so consult a doctor or nutrition adviser before making major dietary changes.
References
- Appel LJ, Moore TJ, Obarzanek E et al. (1997). A clinical trial of the effects of dietary patterns on blood pressure. N Engl J Med, 336(16):1117–1124. PMID: 9099655
- Sacks FM, Svetkey LP, Vollmer WM et al. (2001). Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) diet. N Engl J Med, 344(1):3–10. PMID: 11136953
- Blumenthal JA, Babyak MA, Hinderliter A et al. (2010). Effects of the DASH diet alone and in combination with exercise and weight loss on blood pressure and cardiovascular biomarkers in men and women with high blood pressure. Arch Intern Med, 170(2):126–135. PMID: 20083588
- Chiavaroli L, Viguiliouk E, Nishi SK et al. (2019). DASH Dietary Pattern and Cardiometabolic Outcomes: An Umbrella Review of Systematic Reviews and Meta-Analyses. Nutrients, 11(2):338. PMID: 30867590
Frequently asked questions
How quickly will I see results from the DASH diet?
A drop in blood pressure is often seen within two weeks of starting the DASH diet. More complete results — stable body weight and improved cholesterol levels — usually emerge within 8–12 weeks.
Do I need to count calories on the DASH diet?
Not necessarily. The DASH diet focuses on balancing food groups rather than strict calorie counting. If weight loss is your goal, though, it is worth watching your portion sizes — especially for nuts, oils and dairy products.
Can the DASH diet also help me lose weight?
Weight loss is not the primary goal of the DASH diet, but the shift in eating patterns — more filling foods rich in dietary fiber and fewer processed, high-calorie snacks — supports moderate weight loss over time.
Is the DASH diet more expensive than a regular diet?
Not necessarily. Legumes, seasonal vegetables and whole grains for porridge are affordable. Fresh berries, fish and nuts can push up costs, but smart planning and buying seasonal produce can keep your DASH groceries within budget.
Is the DASH diet suitable for vegetarians?
Yes, the DASH diet is very easy to adapt for vegetarians and vegans. Servings of meat are replaced with legumes, tofu and eggs (for vegetarians), while algae or omega-3 supplements meet the nutritional needs otherwise covered by fish.
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