At a glance:
- The DASH diet lowers systolic blood pressure by an average of 5–11 mmHg without medication (Appel, 1997).
- The diet is based on vegetables, fruit, whole grains and low-fat dairy products.
- The DASH diet limits daily sodium intake to 1500–2300 mg, equivalent to 3.8–5.8 g of salt.
- Following the diet long term reduces the risk of coronary heart disease by up to 24% (Fung, 2008).
The DASH diet (Dietary Approaches to Stop Hypertension) is one of the most extensively studied dietary patterns in the world. Its principles align with the World Health Organization’s (WHO) recommendations for healthy eating, and the diet is suitable both for people with blood pressure problems and for anyone who wants to eat a balanced diet.
What is the DASH diet, and how does it affect blood pressure?
The DASH diet was developed in the 1990s with support from the US National Heart, Lung, and Blood Institute (NHLBI). Its main aim was to use a dietary intervention to replace or complement medication for hypertension.
In a randomized controlled trial, Appel et al. found that switching to the DASH diet lowered systolic blood pressure by 5.5 mmHg and diastolic blood pressure by 3.0 mmHg over eight weeks compared with the control group (Appel, 1997). The effect was even greater in participants diagnosed with hypertension — their systolic blood pressure fell by up to 11.4 mmHg.
Reducing salt intake further substantially improves the results: DASH combined with a low sodium intake (1500 mg per day) lowered systolic blood pressure by 8.9 mmHg more than a typical diet with a high sodium intake (Sacks, 2001).
Which foods are on the DASH diet food list?
The DASH diet food list is built around the following groups (based on a daily intake of 2000 kcal):
Recommended food groups
- Vegetables: 4–5 servings per day (1 serving = 1 cup of raw leafy greens or ½ cup of cooked vegetables)
- Fruit: 4–5 servings per day (1 serving = 1 medium apple, pear or orange)
- Whole grains: 6–8 servings per day (whole-grain bread, rolled oats, brown rice, whole-grain pasta)
- Low-fat dairy products: 2–3 servings per day (1% milk, low-fat kefir, yogurt, cottage cheese)
- Lean meat, fish and poultry: up to 2 servings per day (1 serving ≈ 85 g)
- Nuts, seeds and legumes: 4–5 servings per week
- Healthy fats and oils: 2–3 servings per day (olive oil, rapeseed oil)
Allowed in limited amounts
- Sweetened drinks and sweets: up to 5 servings per week
- Red meat: up to 2 times per week
Foods to avoid
Processed meats (sausages, ham), salty snacks, fast food, canned foods high in salt and full-fat dairy products should be strictly limited on the DASH diet.
A sample weekly DASH diet meal plan — day by day
The following meal plan is a guide, providing approximately 2000 kcal per day. Adjust your portions to suit your individual energy needs.
Monday
- Breakfast: Oatmeal (½ cup of dry rolled oats) made with 1% milk, topped with sliced banana and 1 tablespoon of mixed seeds
- Lunch: Whole-grain pasta salad with tomatoes, cucumber, spinach and low-salt canned tuna, dressed with olive oil and lemon juice
- Dinner: Roast chicken (120 g), brown rice (½ cup cooked), steamed broccoli
- Snacks: 1 apple + 30 g of mixed nuts
Tuesday
- Breakfast: Whole-grain toast (2 slices) with avocado, a hard-boiled egg, cherry tomatoes
- Lunch: Lentil soup (1.5 cups) with whole-grain bread, cucumber salad
- Dinner: Baked salmon fillet (120 g), quinoa (½ cup cooked), grilled zucchini
- Snacks: Low-fat yogurt (150 g) + fresh berries
Wednesday
- Breakfast: Omelet (2 eggs + 1 egg white) with bell pepper and onion, 1 slice of whole-grain bread
- Lunch: Chicken salad (salad leaves, bell pepper, carrot, grilled chicken) with an olive oil dressing
- Dinner: Chickpea and spinach stew (1.5 cups) with whole-grain couscous
- Snacks: An orange + 20 g of almonds
Thursday
- Breakfast: Greek yogurt (150 g) with granola (30 g) and fresh berries
- Lunch: Whole-grain wrap with tomato, green cabbage, chicken pieces and hummus
- Dinner: Cod (120 g) baked with lemon, steamed broccoli, a boiled potato (1 medium)
- Snacks: Carrot and celery sticks with hummus (3 tablespoons)
Friday
- Breakfast: Whole-grain muesli (40 g) with 1% milk, sliced strawberries
- Lunch: Low-salt tomato soup (1.5 cups) + whole-grain bread, a boiled egg
- Dinner: Turkey meatballs (120 g) in tomato sauce, whole-grain pasta (½ cup cooked)
- Snacks: A pear + 30 g of walnuts
Saturday
- Breakfast: Whole-grain pancakes with bilberries and low-fat quark
- Lunch: Roasted pumpkin with a small amount of feta cheese, green bean salad
- Dinner: Grilled salmon fillet, roasted root vegetables (beetroot, carrot, parsnip), brown rice
- Snacks: Pomegranate seeds + 20 g of nuts
Sunday
- Breakfast: Oat and banana pancakes (rolled oats + egg + banana), berry sauce
- Lunch: Low-salt pea soup (1.5 cups) + whole-grain bread, carrot salad
- Dinner: Chicken and vegetable stir-fry (bell pepper, zucchini, onion, broccoli) with a minimal amount of soy sauce, boiled noodles
- Snacks: Low-fat cottage cheese (100 g) with fresh fruit
Is the DASH diet suitable for long-term use?
Long-term observational studies confirm the protective effects of the DASH diet. Fung et al. followed 88,517 women for 24 years and found that a DASH-style diet reduced the risk of coronary heart disease by 24% and stroke by 18% (Fung, 2008).
Even better results are achieved when the diet is combined with physical activity and a moderate reduction in body weight. Blumenthal et al. showed that DASH combined with training and weight loss lowered systolic blood pressure by 16.1 mmHg — an effect comparable to that of a single antihypertensive medication (Blumenthal, 2010).
Sports nutrition trends and research findings have been covered in features such as Weekly news 09/14 and Weekly news 26/13, which have also highlighted the importance of long-term nutrition research.
How can you get started with the DASH diet step by step?
An abrupt change is unnecessary — and often unsustainable. Here is the recommended approach:
- Week 1: Replace white bread with whole-grain bread and add one serving of vegetables to every meal.
- Week 2: Cut your salt use by half; season with herbs, garlic and lemon juice instead.
- Week 3: Include 2–3 fish meals a week and replace red meat with legumes at least twice.
- Week 4: Swap full-fat dairy products for low-fat alternatives.
Nutrition news, including findings related to cardiovascular health, has also featured in Weekly news 10/13 and Weekly news 05/13, helping put scientific recommendations into an everyday context.
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):1117–24. 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
- Fung TT, Chiuve SE, McCullough ML, et al. (2008). Adherence to a DASH-style diet and risk of coronary heart disease and stroke in women. Arch Intern Med. 168(7):713–20. PMID: 18195130
- 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):126–35. PMID: 20101007
Frequently asked questions
How quickly does the DASH diet lower blood pressure?
Clinical studies show that a significant reduction in blood pressure occurs within just 2–4 weeks. In the 8-week study by Appel et al., systolic blood pressure fell by an average of 5.5 mmHg and by up to 11.4 mmHg in people with hypertension (Appel, 1997).
Can you eat meat on the DASH diet?
Yes, lean meat (chicken, turkey), fish and seafood are allowed on the DASH diet, up to 2 servings (about 85 g) a day. Red and processed meat should be limited to no more than 2 times a week.
How much salt can you use on the DASH diet?
The standard DASH diet limits sodium to 2300 mg a day (about 5.8 g of salt). To lower blood pressure further, the recommendation is less than 1500 mg of sodium, or about 3.8 g of salt, a day.
Is the DASH diet suitable for people with diabetes?
The principles of the DASH diet — whole grains, plenty of vegetables and limited added sugar — largely align with dietary recommendations for type 2 diabetes. If your diabetes medication dose may need to change, you must consult a doctor before starting the diet.
Does the DASH diet also help you lose weight?
The DASH diet is not primarily a weight-loss diet, but because it is rich in dietary fiber and limits saturated fat, many people may experience moderate weight loss. Blumenthal et al. found that DASH combined with weight loss produces clearly better blood pressure reductions than DASH alone (Blumenthal, 2010).
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