Milly Gaines
The DASH diet is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. It was named the Best Heart-Healthy Diet and Best Diet for High Blood Pressure by US News & World Report in 2025. The DASH diet is plant-focused, rich in fruits and vegetables, nuts and seeds, whole grains, and heart-healthy fats, with some low-fat and non-fat dairy and lean meats. The diet is low in red meat, salt, added sugars, and fat. While the DASH diet includes seafood, it is not a requirement. It can be substituted with other lean protein sources such as chicken and beans.
| Characteristics | Values |
|---|---|
| Focus | Food groups |
| Food groups | Plant-based, fruits, vegetables, lean protein, nuts, seeds, whole grains, heart-healthy fats, low-fat/nonfat dairy, lean meats |
| Foods to limit | High-saturated fat foods, fatty meats, full-fat dairy products, tropical oils (coconut, palm kernel, palm) |
| Sodium intake | No more than 2,300 mg per day; ideally 1,500 mg |
| Calorie needs | Based on individual requirements, e.g. 2,000 calories per day |
| Benefits | Reduces blood pressure, lowers risk of heart disease, lowers risk of cancer, lowers risk of metabolic syndrome, lowers chance of diabetes |
| Effectiveness | Ranked as one of the best diet plans for weight loss and healthy eating |
| Flexibility | Flexible and balanced, suitable for adults and children |
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What You'll Learn
- The DASH diet is plant-focused, rich in fruits, vegetables, nuts, seeds, and whole grains
- It recommends lean meats and low-fat or non-fat dairy
- It limits foods high in saturated fat, like fatty meats and full-fat dairy
- It's an effective way to reduce blood pressure and the risk of heart disease
- It may also reduce the risk of cancer, metabolic syndrome, and diabetes
The DASH diet is plant-focused, rich in fruits, vegetables, nuts, seeds, and whole grains
The DASH diet is a flexible and balanced eating plan that helps create a heart-healthy eating style. DASH stands for Dietary Approaches to Stop Hypertension. It was named the "Best Heart-Healthy Diet" and the "Best Diet for High Blood Pressure" by US News & World Report in 2025.
The diet is easy to follow and does not list specific foods to eat. Instead, it is a dietary pattern focused on servings of food groups. It recommends limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut oil. It also recommends limiting sodium intake to no more than 2,300 mg per day, which is about 3/4 teaspoon of salt.
A typical 2,000-calorie-per-day diet on the DASH plan might include the following:
- 1 cup of vegetables
- 1 ounce of grains
- 1 ounce of protein
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It recommends lean meats and low-fat or non-fat dairy
The DASH (Dietary Approaches to Stop Hypertension) diet is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. It was named the "Best Heart-Healthy Diet" and the "Best Diet for High Blood Pressure" by US News & World Report in 2025. The DASH diet is plant-focused, emphasising fruits and vegetables while containing lean protein sources and low-fat or non-fat dairy.
The DASH diet recommends lean meats and low-fat or non-fat dairy products. For example, lean cuts of meat such as chicken and fish are recommended, while red meat should be consumed only occasionally—no more than once or twice a week. Dairy products on the DASH diet should be low in fat, such as skim milk, low-fat cheese, and yoghurt.
The DASH diet is not just a weight-loss diet but a sustainable, heart-healthy eating plan designed to help lower blood pressure and LDL ("bad") cholesterol, two leading risk factors for heart disease. It is also effective in reducing the risk of metabolic syndrome, diabetes, and certain cancers. The diet is easy to follow and does not require special foods or the elimination of any food groups. Instead, it provides daily and weekly nutritional goals and focuses on servings of food groups.
While the DASH diet does not restrict any specific foods, it recommends limiting those high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils like coconut, palm kernel, and palm oils. It also suggests choosing vegetable oils, such as canola, corn, olive, or safflower, over other oils. Additionally, processed foods, bread, cheese, deli meats, frozen foods, and eating out should be minimised, as they are significant sources of sodium in American diets.
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It limits foods high in saturated fat, like fatty meats and full-fat dairy
The DASH (Dietary Approaches to Stop Hypertension) diet is a flexible and balanced eating plan that helps create a heart-healthy eating style. It recommends limiting foods that are high in saturated fat, including fatty meats and full-fat dairy products. This is because such foods are typically high in cholesterol, which can lead to high blood pressure and heart disease.
Fatty meats to be avoided include red meat, which the DASH diet suggests should be limited due to its high saturated fat content. Instead, the diet recommends eating more poultry, such as chicken, and fish. Vegans and vegetarians can opt for tofu and tempeh as protein sources.
Full-fat dairy products should also be limited on the DASH diet, as they are high in saturated fat. This includes foods like butter, cream, and full-fat milk, yoghurt, and cheese. Instead, opt for low-fat or fat-free dairy alternatives, which you can enjoy 2 to 3 times per day. Examples of low-fat dairy include skimmed or semi-skimmed milk and low-fat yoghurt.
In addition to fatty meats and full-fat dairy, the DASH diet also recommends limiting other foods high in saturated fat, such as tropical oils (e.g. coconut oil, palm kernel oil, and palm oil) and sugar-sweetened beverages. These foods can contribute to high blood pressure and increase the risk of heart disease.
When following the DASH diet, it is important to read ingredient labels on packaged foods and be mindful of your daily calorie intake. This will help you make informed choices and ensure you are meeting your nutritional goals while limiting foods high in saturated fat.
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It's an effective way to reduce blood pressure and the risk of heart disease
The DASH (Dietary Approaches to Stop Hypertension) diet is an effective way to reduce blood pressure and the risk of heart disease. The DASH diet is a flexible and balanced eating plan that provides daily and weekly nutritional goals. It does not require any special foods and is based on two studies, DASH and DASH-Sodium, that examined ways of reducing blood pressure through dietary changes. The DASH-Sodium study, for example, found that blood pressure was lower for everyone on the DASH diet, with the greatest decrease observed in those who already had high blood pressure.
The DASH diet focuses on consuming fruits, vegetables, whole grains, and lean meats. It recommends limiting foods high in saturated fat, such as fatty meats and full-fat dairy products, and replacing refined grains with whole grains. Additionally, it suggests choosing low-fat or fat-free dairy options and lean protein sources like poultry and beans. The diet also emphasises the importance of reducing salt intake, as high blood pressure is linked to an increased risk of heart disease. However, it is important to note that very low salt intake has also been associated with a higher risk of heart disease. Therefore, a moderate reduction in salt consumption is recommended.
The DASH diet also encourages a healthier lifestyle beyond just dietary changes. It recommends regular exercise, such as engaging in 30 to 60 minutes of moderate-intensity physical activity most days of the week. Additionally, maintaining a healthy body weight and avoiding smoking are crucial components of the DASH lifestyle. Alcohol consumption should be limited to no more than two standard drinks per week, and it is advised to avoid drinking sugar-sweetened beverages, opting for water, low-fat milk, or tea instead.
By following the DASH diet and adopting a healthier lifestyle, individuals can effectively reduce their blood pressure and lower their risk of heart disease. The diet's flexibility and balanced approach make it a sustainable and effective tool for improving heart health and overall well-being. It is always recommended to consult with a healthcare professional before starting any new diet, especially if you have specific health concerns or conditions.
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It may also reduce the risk of cancer, metabolic syndrome, and diabetes
The DASH diet is associated with a reduced risk of cancer, metabolic syndrome, and diabetes. Research suggests that the diet can reduce the risk of metabolic syndrome by nearly 50%. The diet is also linked to a lower chance of developing diabetes and improved insulin resistance.
The DASH diet is high in fruits and vegetables, which are known to have protective effects against cancer. A 2019 review found that people following the DASH diet had a lower risk of breast, hepatic, endometrial, and lung cancer.
The diet is also effective in reducing blood pressure, which is a risk factor for metabolic syndrome. While the benefits of restricting salt intake are not clear-cut, studies have shown that the DASH diet can lower blood pressure, especially in people with high blood pressure, older adults, and non-white adults.
The DASH diet may be a good choice for individuals with high blood pressure or those who are sensitive to salt. However, it is important to note that healthy individuals may not experience additional benefits from following this diet, as balanced eating guidelines may be equally effective in reducing the risk of heart disease.
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Frequently asked questions
DASH stands for Dietary Approaches to Stop Hypertension. It is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. The DASH diet is plant-focused, rich in fruits and vegetables, nuts and seeds, whole grains, and heart-healthy fats, with some low-fat and non-fat dairy, and lean meats.
The DASH diet is not just about what you eat, but how much you eat. The diet recommends different serving sizes of different food groups based on calorie needs. A typical 2,000-calorie-per-day diet includes the following quantities: 1 serving of vegetables (1 cup), 1 serving of grains (1 oz), and 1 serving of protein (1 oz). No matter your calorie needs, the DASH diet recommends no more than 2,300 mg of sodium per day. Focus on eating fruits and vegetables, lean protein sources like chicken and beans, and low-fat or non-fat dairy.
The DASH diet is an effective way to reduce blood pressure and lower the risk of heart disease, cancer, metabolic syndrome, and diabetes. It is also a sustainable way to lose weight and improve overall health.
