What Is the DASH Diet? A Guide to the Scientific Plan for Lowering Blood Pressure

The Dietary Approaches to Stop Hypertension, or DASH, diet has been consistently ranked by U.S. News & World Report as one of the best diets overall, and that comes as no surprise. [ 1 ] Unlike fad diets that call for extreme calorie or food-group restrictions without scientific evidence that supports their efficacy, the DASH diet involves 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. [ 2 ] High blood pressure (hypertension) is a big contributing factor to heart disease and affects an estimated 50 percent of American adults. [ 3 ]

Whom Is the DASH Diet Good For, and What Variations Are There?

The DASH diet was developed specifically to help people lower high blood pressure and is promoted by the National Heart, Lung, and Blood Institute (NHLBI), which is part of the National Institutes of Health. [ 4 ] Blood pressure readings higher than 130 millimeters of mercury (mmHg) for systolic blood pressure (the top number) and higher than 80 mmHg for diastolic (the bottom number) are considered high. [ 5 ]

The food options available on the DASH diet closely mirror the eating plan recommended in the U.S. 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, fish, and poultry. [ 6 ] Meanwhile, the plan requires cutting back on, or preferably eliminating, processed foods like sugary drinks and packaged snacks and limiting red meat, which has been linked to increased risk of coronary heart disease. [ 7 ]

The DASH diet specifically meets the sodium requirements that can give people an edge over hypertension. [ 8 ] This means it’s a great diet for people who have high blood pressure or are looking to reduce their risk of heart disease, as well as those individuals who may be at risk of type 2 diabetes or are currently managing the condition. [ 9 ]

DASH Diet Types

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.

• 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
• 2 to 3 servings of fat or oils

• Total fat is about 27 percent of calories
• Saturated fat is 6 percent of calories or less
• Protein is about 18 percent of calories
• Carbohydrates are about 55 percent of calories
• Cholesterol is limited to 150 mg
• Fiber is 30 grams (g) or more

Depending on your 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 with the help of various apps, such as Lose It!, which is free to download on the App Store and Google Play.