Leena Watts
The DASH diet, or Dietary Approaches to Stop Hypertension, is an eating plan that focuses on lowering blood pressure and reducing the risk of heart disease. The diet is rich in fruits, vegetables, whole grains, lean protein, and low-fat dairy, while limiting sodium, saturated fat, sugar, and red meat. The DASH diet provides daily and weekly nutritional goals and recommends at least 30 minutes of exercise per day. It is considered a safe and flexible approach to improving heart health and has been recognised as the Best Heart-Healthy Diet by U.S. News & World Report in 2025.
| Characteristics | Values |
|---|---|
| Food groups | Fruits, vegetables, whole grains, lean meats, poultry, fish, low-fat dairy, nuts, seeds, beans |
| Foods to eat | Vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts and seeds, vegetable oils |
| Foods to limit | Fatty meats, full-fat dairy, sugar-sweetened beverages, sweets, sodium, red meat |
| Foods to cut back on | Foods high in saturated fat, cholesterol, and trans fats |
| Number of servings | Depends on daily calorie needs |
| Salt intake | No more than 3/4 teaspoon or 1,500 milligrams of sodium per day |
| Exercise | At least 30 minutes of moderate-intensity exercise per day, totalling at least 2 hours and 30 minutes per week |
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What You'll Learn
DASH diet food groups and serving sizes
The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is a flexible and balanced eating plan that helps lower high blood pressure and reduce the chance of developing heart disease. It does not list specific foods to eat but instead provides daily and weekly nutritional goals. The number of servings you should have each day depends on your daily calorie needs.
The DASH diet recommends eating more fruits and vegetables, whole grains, lean protein, and low-fat or fat-free dairy products. It also suggests choosing lean protein sources like fish, poultry, and beans, and cooking with vegetable oils.
- Fruits: 4-5 servings of medium-sized fruits, 1/4 cup of dried fruit, or 1/2 cup of fresh, frozen, or canned fruit.
- Grains (mainly whole grains): 7-8 servings of bread, cereal, rice, pasta, or other whole-grain foods.
- Low-fat or fat-free dairy: 2-3 servings of milk, yogurt, or cheese.
- Lean meats, poultry, and fish: 2 servings or less of cooked lean meats, skinless poultry, or fish.
- Nuts, seeds, and dry beans: 4-5 servings per week of nuts, nut butter, seeds, or cooked beans or peas.
- Vegetable oils: 2-3 servings of soft margarine, low-fat mayonnaise, light salad dressing, or vegetable oil.
It is important to note that the DASH diet also recommends limiting your intake of foods high in saturated fats, cholesterol, and trans fats, such as fatty meats, full-fat dairy, and tropical oils. It also suggests reducing sodium intake, sweets, sugary drinks, and red meats.
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Recommended foods
The DASH diet, or Dietary Approaches to Stop Hypertension, is a flexible and balanced eating plan that helps create a heart-healthy eating style. It is recommended for people who want to prevent or treat high blood pressure and reduce their chance of developing heart disease.
Fruits and Vegetables
The DASH diet emphasizes eating plenty of fruits and vegetables. Aim for 4-5 servings of fruit per day, including fresh, frozen, or canned options. For vegetables, all types are allowed. Try to include a variety of colours and types in your diet, such as broccoli, carrots, squash, and tomatoes.
Whole Grains
Swap refined grains for whole grains whenever possible. Examples include whole-wheat bread, whole-grain cereals, brown rice, bulgur, quinoa, and oatmeal. The recommended number of servings per day is 7-8.
Low-Fat or Fat-Free Dairy
Choose dairy products that are low in fat, such as skim milk, low-fat cheese, and yogurt. The recommended amount is 2-3 servings per day.
Lean Protein
Include lean protein sources like fish, poultry, and beans in your diet. The recommended amount is 2 servings or less per day. If you eat red meat, choose lean cuts and limit your intake to no more than once or twice a week.
Nuts, Seeds, and Legumes
Add variety to your protein sources by including nuts, seeds, and legumes in your diet. Examples include almonds, peanuts, kidney beans, lentils, and split peas. The recommended amount is 4-5 servings per week.
Healthy Fats and Oils
The DASH diet recommends using vegetable oils, such as canola, corn, olive, or safflower oil, over other types of oils. Choose low-fat options for condiments, such as margarine, mayonnaise, and salad dressing.
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Foods to limit or cut back on
The DASH diet, which stands for Dietary Approaches to Stop Hypertension, is a flexible and balanced eating plan that helps lower high blood pressure and reduce the chance of heart disease. It does not require special foods but recommends daily and weekly nutritional goals.
- Sodium: It is important to limit your sodium intake to a maximum of 2,400 milligrams of sodium per day (about 1 teaspoon of salt) and then reduce it further to 1,500 milligrams per day (2/3 teaspoon of salt). This includes reducing the amount of salt added to foods.
- Fatty meats: Limit your consumption of fatty meats, such as red meat, to no more than one or two servings per week. Opt for lean meats and poultry instead.
- Full-fat dairy: Cut back on full-fat dairy products, such as whole milk, regular cheese, and regular yogurt. Choose skim or low-fat options whenever possible.
- Sugary drinks and sweets: Minimize your intake of sugar-sweetened beverages and sweets. This includes soda, candy, and other foods high in added sugars.
- Saturated fats: Reduce your consumption of foods high in saturated fats, such as tropical oils (coconut, palm kernel, and palm oils), packaged snacks, and fatty meals.
- Alcohol: While alcohol is not mentioned frequently in the sources, it is implied that alcohol should be limited or cut back on, as it is a high-fat or processed drink.
Remember, the DASH diet is not just about eliminating certain foods but also about increasing your intake of heart-healthy foods, such as fruits, vegetables, whole grains, and lean proteins. It is also important to make gradual changes and not drastically cut out all the mentioned foods at once.
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Health benefits of the DASH diet
The DASH diet, or Dietary Approaches to Stop Hypertension, is a safe and flexible eating plan that helps lower high blood pressure and reduce the chance of developing heart disease. It is also a healthy way to lose weight. The diet is rich in fruits, vegetables, whole grains, lean protein, and low-fat dairy, while limiting foods high in saturated fat, salt, added sugars, and sodium.
One of the key health benefits of the DASH diet is its ability to effectively lower blood pressure. Numerous studies have shown that following the DASH diet can lead to a significant reduction in blood pressure, particularly for those with hypertension. This is due to the combination of heart-healthy foods recommended in the diet, which increase minerals such as potassium, calcium, and magnesium, while lowering the intake of sodium, sugar, and saturated fat. Lowering blood pressure is crucial as it reduces the risk of heart disease, kidney failure, and stroke, making the DASH diet an important tool in preventing these serious health conditions.
In addition to its impact on blood pressure, the DASH diet has been found to offer a range of other health benefits. A 2020 study showed that the DASH diet helped older adults over 65 with obesity reduce body fat. Furthermore, a 2023 study suggested that the DASH diet can be effective in lowering belly fat. The diet's emphasis on reducing saturated fat and increasing lean protein and whole grains may contribute to these positive effects on weight management.
The DASH diet has also been linked to a reduced risk of certain types of cancer. A 2019 review found that people following the DASH diet had a lower risk of developing breast, hepatic, endometrial, and lung cancer. This may be attributed to the diet's focus on increasing the intake of fruits and vegetables, which are rich in nutrients and antioxidants, while decreasing the consumption of processed and high-fat foods.
Overall, the DASH diet is a well-studied and effective approach to improving heart health, managing weight, and potentially reducing the risk of chronic diseases. By emphasizing a balanced intake of nutritious foods, the DASH diet provides a flexible and sustainable way to improve overall health and well-being.
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Exercise recommendations
The DASH diet, Dietary Approaches to Stop Hypertension, is not just about food. It also recommends regular exercise to help lower blood pressure and prevent weight gain. Aim for at least 30 minutes of moderate-intensity exercise, most days of the week. This can include activities such as brisk walking, cycling, swimming, or light jogging. The key is to get your heart pumping and break a light sweat.
To meet the weekly goal, you should accumulate at least 2 hours and 30 minutes of moderate-intensity exercise. This can be achieved through various activities, such as joining a fitness class, dancing, or playing sports like tennis or basketball. If you prefer a more relaxed pace, activities such as yoga, tai chi, or swimming can also be effective. The important thing is to maintain a consistent routine and choose activities you enjoy.
For those who are more physically active or have specific fitness goals, you can increase the intensity or duration of your workouts. Consider incorporating high-intensity interval training (HIIT) or strength training into your routine. These types of exercises can help improve cardiovascular health, build muscle strength, and promote weight loss. However, it is important to consult with your healthcare provider before starting any new exercise program, especially if you have any health concerns.
Additionally, the DASH diet encourages a holistic approach to health. This includes managing stress levels through relaxation techniques such as meditation or deep breathing exercises. Stress can impact blood pressure, so finding healthy ways to manage it is crucial. Getting enough sleep is also essential for maintaining overall health and regulating blood pressure. Aim for 7-9 hours of quality sleep each night.
Remember, combining the DASH diet with regular exercise and a healthy lifestyle will provide the best results for lowering blood pressure and improving your overall health. Consult with your healthcare provider to determine the appropriate exercise routine and intensity level that aligns with your specific needs and capabilities.
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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. It is recommended for people who want to prevent or treat high blood pressure and reduce their chance of developing heart disease.
The DASH diet recommends eating more fruits, vegetables, whole grains, and low-fat dairy foods. It also suggests lean protein sources like fish, poultry, and beans. Vegetable oils are recommended over other oils.
The DASH diet suggests limiting foods high in saturated fat, such as fatty meats, full-fat dairy, and oils like coconut and palm oil. It also recommends reducing sodium intake, sweets, sugary drinks, and red meats.
The DASH diet has been shown to effectively reduce blood pressure and lower cholesterol levels. It may also aid in weight loss due to smaller portions and lower amounts of sugar, fats, and salt. Additionally, it can help lower the risk of cancer and other health conditions associated with high blood pressure.
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