DASH Diet: Complete Guide

Last updated: 20 February 2026

The DASH diet (Dietary Approaches to Stop Hypertension) is an evidence-based eating plan designed to help lower high blood pressure. It emphasises fruits, vegetables, whole grains, lean protein, and low-fat dairy while reducing sodium and saturated fat. Many people use a DASH diet meal plan or DASH diet eating plan for hypertension, heart health, or general wellness. This guide explains what the DASH diet is, what DASH stands for, how it works, what to eat and limit, potential benefits and risks, a sample day of meals, and answers to common questions. Always discuss diet changes with your doctor, especially if you have high blood pressure, kidney disease, or take medication.

Disclaimer: This page is for education only and does not replace advice from your doctor or dietitian. Before changing your diet, especially if you have hypertension, heart or kidney disease, or take medication, speak to a healthcare professional.

Below you will find the DASH diet meaning and principles, how the DASH diet to lower blood pressure works, a DASH diet food list, benefits and who should be cautious, example DASH diet meals, and FAQ. You can use our calorie calculator and TDEE calculator if you combine the DASH diet with a weight goal.

What is the DASH diet?

What does DASH stand for? DASH stands for Dietary Approaches to Stop Hypertension. The diet was developed from NIH-funded research in the 1990s to test whether specific food choices could lower blood pressure. The result was the DASH diet–an eating pattern rich in potassium, calcium, magnesium, and fibre, and lower in sodium and saturated fat. It is recommended by major health bodies (e.g. AHA, NIH, NICE) as part of lifestyle treatment for high blood pressure and for heart health in general.

The DASH diet is not a single fixed menu but a pattern: daily and weekly targets for food groups (grains, vegetables, fruits, dairy, lean meats and fish, nuts and legumes, fats and oils, sweets). Sodium is limited–typically to 2,300 mg per day (standard DASH) or 1,500 mg (lower sodium, for stronger blood pressure effect). There are no mandatory phases; you follow the DASH diet program or dash diet plan in a way that fits your calorie needs and preferences. A DASH diet chart or printable DASH diet from a reputable source can summarise serving sizes and sodium targets.

Core principles

  • Eat more vegetables and fruits (several servings each day).
  • Choose whole grains instead of refined grains.
  • Include low-fat or fat-free dairy (e.g. milk, yogurt, cheese).
  • Eat lean protein: poultry, fish, legumes; limit red meat.
  • Add nuts, seeds, and legumes regularly.
  • Limit sodium–aim for 2,300 mg or 1,500 mg per day as advised by your doctor.
  • Limit sweets and sugary drinks; use healthy fats in moderation.

How the DASH diet works

The DASH diet for high blood pressure (and DASH diet for hypertension / DASH diet for blood pressure) works by reducing sodium intake and increasing nutrients that support healthy blood pressure: potassium, calcium, magnesium, and fibre. Less sodium and more potassium help the body excrete excess sodium and relax blood vessels. The overall pattern is also lower in saturated fat and higher in whole foods, which may support DASH diet for heart health and cardiovascular risk factors.

There are no phases: you adopt the food group targets and sodium limit from the start (or reduce sodium gradually if that is easier). For DASH diet for weight loss or losing weight on DASH diet, you still need a calorie deficit; the DASH diet can be part of that because it is filling and nutrient-dense. A dash diet plan or dash diet eating plan can be tailored to your calorie level (e.g. 1,600, 2,000, or 2,600 calories) using a TDEE calculator.

What to eat and what to limit on the DASH diet

A DASH diet food list and DASH diet foods focus on whole and minimally processed options. The table below summarises what to emphasise and what to limit. DASH diet what to eat is often shown in daily serving targets (e.g. 6–8 servings grains, 4–5 vegetables, 4–5 fruits, 2–3 dairy, 6 or fewer oz lean meat/fish, 4–5 nuts/legumes per week).

Eat regularly (foods in the DASH diet) Eat in moderation Limit or avoid
Vegetables (leafy greens, tomatoes, carrots, broccoli, etc.)Lean meat, poultry, fishSalt and high-sodium foods (cured meats, canned soup, pickles)
Fruits (fresh, frozen, or canned without added sugar)Low-fat or fat-free dairySweets and sugary drinks
Whole grains (oats, brown rice, whole-wheat bread and pasta)Nuts, seeds, legumesFull-fat dairy and excess saturated fat
Legumes (beans, lentils, chickpeas)Vegetable oils (e.g. olive oil)Highly processed snacks and fast food

When planning DASH diet meals and DASH diet menu plans, base each meal on vegetables and whole grains, add a lean protein and some low-fat dairy, and use herbs and spices instead of salt. For DASH diet breakfast ideas (breakfast DASH diet / DASH diet breakfast foods), think oatmeal with fruit and nuts, whole-grain toast with avocado, or yogurt with berries. Many DASH diet recipes and DASH diet ideas are available from NIH, heart associations, and dietitian sites; a DASH diet food plan or DASH diet menu eating plan can give you a full week of DASH diet meal plan examples.

Potential benefits of the DASH diet

Most evidence supports the use of the DASH diet for blood pressure and heart health. Benefits are described as “may” or “in studies”–individual results vary.

  • Blood pressure: The DASH diet for hypertension and DASH diet to lower blood pressure (and DASH diet to lower high blood pressure / DASH diet for HTN) are well supported. Trials show that following DASH plus reducing sodium can lower systolic and diastolic blood pressure. The lower-sodium (1,500 mg) version often has a stronger effect.
  • Heart health: The diet is recommended as part of a heart-healthy lifestyle and may improve cholesterol and other cardiovascular risk factors.
  • Weight: A DASH diet for weight loss or the DASH diet weight loss solution approach can work when the eating plan is combined with a calorie deficit. The diet is filling, so many people find it easier to stick to. Use a calorie calculator for personalised targets.

Quality of evidence: randomised trials support blood pressure reduction; the diet is endorsed in clinical guidelines. For weight loss, results depend on total calories. Talk to your doctor about whether the DASH diet is right for you and what sodium target to aim for.

Risks and who should be cautious

The DASH diet is generally considered safe and is one of the eating patterns recommended for the general population. A few points to keep in mind:

  • Sodium and potassium: If you have kidney disease or take certain medications (e.g. potassium-sparing diuretics, ACE inhibitors), your doctor may need to adjust your potassium or sodium targets. Do not switch to a very high potassium intake without medical advice.
  • Medical conditions: If you have hypertension, heart failure, or kidney disease, your doctor or dietitian can tailor the DASH diet (e.g. fluid or potassium limits) to your needs.
  • Transition: Reducing sodium quickly can feel challenging; many people do better by cutting salt gradually and using herbs and spices for flavour.

Before starting the DASH diet, especially for high blood pressure or other health conditions, consult your doctor or a registered dietitian.

Sample DASH diet day (meal ideas)

This is one example of a DASH diet menu or DASH diet menu plans style day–not a prescriptive plan. Adjust portions to your calorie needs.

  • Breakfast (DASH diet breakfast): Oatmeal with banana, walnuts, and low-fat milk; or whole-grain toast with avocado and a side of fruit; or Greek yogurt (low-fat) with berries and a sprinkle of nuts (DASH diet breakfast foods).
  • Lunch: Large salad with chickpeas, vegetables, olive oil and lemon dressing, and whole-grain bread; or vegetable soup with a whole-grain roll and a piece of fruit.
  • Dinner: Grilled chicken or fish with brown rice, steamed broccoli, and a side salad; or lentil curry with vegetables and whole-grain rice.
  • Snacks: Fruit, raw vegetables with hummus, low-fat yogurt, or a small handful of unsalted nuts.

For more structure, use a DASH diet meal plan, DASH diet program, or DASH diet eating plan from NIH, a heart association, or a dietitian. DASH diet recipes and DASH diet ideas can help you build a dash diet food plan that fits your tastes. Some books offer a full DASH diet weight loss solution or the dash diet weight loss solution with calorie levels and menus.

Frequently asked questions about the DASH diet

DASH stands for Dietary Approaches to Stop Hypertension. It is an eating plan developed by NIH-funded research to help lower high blood pressure by emphasising fruits, vegetables, whole grains, lean protein, low-fat dairy, and reduced sodium.

You eat plenty of vegetables, fruits, whole grains, lean meat and fish, legumes, nuts, seeds, and low-fat or fat-free dairy. You limit sodium, saturated fat, sweets, and sugary drinks. A DASH diet food list focuses on whole and minimally processed foods–see the “What to eat and what to limit” section above.

Yes. The DASH diet was designed for hypertension and is supported by research for lowering blood pressure. It works best when combined with reduced sodium (e.g. 2,300 mg or 1,500 mg per day). Your doctor can advise the right sodium target for you.

The DASH diet can support weight loss when it helps you eat in a calorie deficit, as it is rich in fibre and whole foods that can keep you full. For personalised targets, use a calorie calculator or TDEE calculator and discuss with a dietitian.

Start by adding more vegetables and fruits to your meals, switching to whole grains and low-fat dairy, and cutting back on salt and processed foods. Use a DASH diet meal plan or eating plan as a template and reduce sodium gradually if needed.

Both are heart-healthy. DASH emphasises lowering sodium and increasing potassium for blood pressure; the Mediterranean diet emphasises olive oil, fish, and plant foods and does not focus on sodium as much. They can be combined for heart and blood pressure benefits. See our Mediterranean diet guide for more.

Summary

The DASH diet (Dietary Approaches to Stop Hypertension) is an evidence-based eating plan to help lower high blood pressure and support heart health. It focuses on fruits, vegetables, whole grains, lean protein, low-fat dairy, and reduced sodium. A DASH diet food list and DASH diet meal plan can help you put it into practice; many people also use it for weight loss when combined with a calorie deficit. Before making big changes, especially if you have hypertension or kidney disease, talk to your doctor or a dietitian. Use our calorie calculator and TDEE calculator to tailor your intake if needed, and explore other heart-healthy options such as the Mediterranean diet, heart-healthy diet, or low-sodium diet.

Use our calculators with this diet

Set your calorie target and plan meals with our free tools.

Other diet guides that may fit your goals.

Sources and further reading

This article is based on current scientific and clinical sources. For more detail, see:

  • NIH / NHLBI: DASH Eating Plan (official resource)
  • American Heart Association: DASH diet and blood pressure
  • Mayo Clinic: DASH diet – healthy eating to lower blood pressure
  • NICE and national guidelines on lifestyle interventions for hypertension
  • Systematic reviews on dietary approaches to stop hypertension and cardiovascular outcomes

Last updated: 20 February 2026. Content is for educational purposes only and does not replace medical advice.

Content quality

Written by DietaBest Editorial Team

Medically reviewed by Dr. Alex Novak, MD (Internal Medicine)

Last updated:

This guide is for general education only and does not replace personal medical advice. Always talk to your doctor or a registered dietitian before making major diet or lifestyle changes, especially if you have a medical condition or take medication.