DASH Dietary Approaches to Stop Hypertension

Last Updated: Friday, 16 May 2025

Understanding the DASH Diet

The DASH diet is a lifelong approach to healthy eating designed to help treat or prevent high blood pressure (hypertension). It encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium.

Key Principles of the DASH Diet

·         • Eat plenty of fruits and vegetables (4–5 servings each per day).

·         • Include whole grains like brown rice, whole wheat bread, and oats.

·         • Consume low-fat or fat-free dairy products.

·         • Choose lean proteins such as poultry, fish, and legumes.

·         • Limit saturated fats, red meat, and full-fat dairy.

·         • Reduce sodium intake – aim for less than 2,300 mg/day, ideally 1,500 mg.

·         • Avoid sugary drinks and sweets – choose water or unsweetened options.

·         • Include nuts, seeds, and healthy oils in moderation.

Sample Daily DASH Eating Plan

Here’s an example of a 2,000-calorie DASH diet plan:
- Grains: 6–8 servings
- Vegetables: 4–5 servings
- Fruits: 4–5 servings
- Dairy: 2–3 servings
- Lean meats, poultry, fish: 6 oz or less
- Nuts, seeds, legumes: 4–5 servings/week
- Fats and oils: 2–3 servings
- Sweets: 5 or fewer servings/week

Tips for Success

·         • Cook more meals at home using fresh ingredients.

·         • Read food labels to monitor sodium and fat content.

·         • Snack on fruits, vegetables, or unsalted nuts.

·         • Choose herbs and spices instead of salt for flavour.

·         • Plan meals and snacks in advance to stay on track.

Benefits of the DASH Diet

✔ Lower blood pressure
✔ Improved cholesterol levels
✔ Reduced risk of heart disease and stroke
✔ Better weight management
✔ Overall healthier lifestyle

For further information go to https://www.heartuk.org.uk/dietary-patterns/dash