Brenda Khan
The DASH diet, or Dietary Approaches to Stop Hypertension, is an eating plan that focuses on fruits, vegetables, whole grains, lean meats, and low-fat dairy. It is designed to help reduce high blood pressure and lower the chance of developing heart disease. While the diet does not list specific foods, it recommends eating more fruits and vegetables, choosing lean protein sources, and limiting intake of saturated fats, red meat, salt, sugar, and full-fat dairy. The number of servings recommended in the DASH diet depends on an individual's daily calorie needs, which are influenced by age, sex, activity level, and medical conditions.
| Characteristics | Values |
|---|---|
| Focus | Fruits, vegetables, whole grains, lean meats, low-fat dairy, poultry, fish, and nuts |
| 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 intake |
| Foods to Avoid | Red meat, fat, sugar |
| Sodium Intake | 2,300 mg (standard), 1,500 mg (low sodium) |
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Whole grains
When following the DASH diet, it is recommended to gradually increase fiber intake to avoid any gastrointestinal discomfort. This can be done by slowly increasing the amount of whole grains and other high-fiber foods in one's diet while also staying well-hydrated.
In addition to whole grains, the DASH diet emphasizes the consumption of fruits and vegetables, lean protein sources like poultry, fish, and beans, as well as low-fat or non-fat dairy products. It also involves limiting red meat, saturated fats, added sugars, and sodium intake. The amount of sodium recommended in the DASH diet is up to 2,300 milligrams per day in the standard plan and a maximum of 1,500 milligrams per day in the low-sodium plan.
The DASH diet has been widely studied and is considered safe for both adults and children. It offers a flexible approach to healthy eating and has been recognized as the "Best Heart-Healthy Diet" and "Best Diet for High Blood Pressure" by U.S. News & World Report in 2025.
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Fruits and vegetables
The DASH (Dietary Approaches to Stop Hypertension) eating plan is a flexible and balanced diet that promotes a heart-healthy eating style for life. It was named the "Best Heart-Healthy Diet" and "Best Diet for High Blood Pressure" by U.S. News & World Report in 2025.
The DASH diet recommends eating a variety of fruits and vegetables each day. The specific number of servings will depend on your daily calorie needs. For a 2,000-calorie-a-day diet, the DASH eating plan suggests the following:
- Vegetables: Focus on including a variety of vegetables in your diet, such as dark, leafy greens, tomatoes, carrots, and peppers. Aim for vegetables low in sodium to help lower blood pressure. Frozen or canned vegetables are also options, but be mindful of added sodium or sugar.
- Fruits: Include a mix of fresh, frozen, or canned fruits in your diet. Choose fruits like berries, citrus fruits, melons, and stone fruits. Dried fruits can be a sweet treat, but they may be high in sugar and calories, so practice portion control.
When choosing fruits and vegetables, opt for those that are in season and locally available to ensure the freshest and most nutritious options. Try to vary your selections to benefit from a range of vitamins, minerals, and antioxidants.
Additionally, remember that preparation methods can impact the nutritional value of fruits and vegetables. Aim for cooking methods that retain nutrients, such as steaming or stir-frying. Limit the use of fatty additives like butter or cream sauces, as these can increase saturated fat and calorie intake.
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Lean protein
The DASH (Dietary Approaches to Stop Hypertension) diet is a flexible and balanced eating plan that helps create a heart-healthy eating style. It is often recommended to treat high blood pressure and reduce the chance of developing heart disease. The diet focuses on fruits, vegetables, whole grains, and lean protein sources.
Fish, such as salmon, tuna, and cod, are excellent sources of lean protein. They are high in omega-3 fatty acids, which have been shown to have heart-protective benefits. Fish is also a good source of vitamins and minerals, including vitamin B12, selenium, and potassium, all of which are important for overall health.
Poultry, such as chicken and turkey, is another lean protein option recommended in the DASH diet. These meats are low in saturated fat, especially when the skin is removed. Poultry is a good source of niacin, a B vitamin that is important for energy metabolism and healthy skin, and it also provides selenium, which is important for thyroid function and immune health.
Beans are a plant-based source of lean protein that is included in the DASH diet. They are high in protein and fibre, which can help with weight management and lower cholesterol levels. Beans are also a good source of vitamins and minerals, including folate, iron, and magnesium. Additionally, beans have a low glycaemic index, which can help with blood sugar control.
By incorporating these lean protein sources into the DASH diet, individuals can ensure they are consuming adequate protein while maintaining a healthy balance of nutrients to support their overall health and well-being.
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Low-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 was named the "Best Heart-Healthy Diet" and the "Best Diet for High Blood Pressure" by U.S. News & World Report in 2025. The DASH diet recommends eating more vegetables, fruits, whole grains, lean proteins, nuts, seeds, and low-fat or fat-free dairy products.
The DASH diet emphasizes limiting foods high in saturated fat, such as fatty meats, full-fat dairy, and tropical oils like coconut oil. By choosing low-fat dairy options, you can still enjoy the taste and nutritional benefits of dairy while adhering to the DASH diet's guidelines. This approach helps maintain a healthy balance of nutrients and keeps your saturated fat intake within a healthy range.
Additionally, low-fat dairy products can be versatile in the DASH diet. For example, skim milk can be used in cereals, coffee, or tea, and it can also be a base for smoothies or milkshakes. Low-fat cheese can be added to omelets, sandwiches, or salads, providing a good source of protein and calcium. Yogurt, another excellent source of calcium and probiotics, can be enjoyed as a snack or used in recipes like smoothies or dips.
When incorporating low-fat dairy into your DASH diet, it is important to consider your daily calorie needs and adjust your portion sizes accordingly. The number of servings you consume from this food group will depend on your individual calorie requirements and the specific DASH diet plan you are following. Remember to always read labels and choose dairy options that align with the low-fat guidelines of the DASH diet.
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Sodium and salt
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 U.S. News & World Report in 2025. The DASH diet emphasizes fruits and vegetables and contains lean protein sources like chicken, fish, and beans. It is low in red meat, salt, added sugars, and fat.
One of the key components of the DASH diet is its focus on reducing sodium and salt intake. Sodium is a mineral that is naturally present in many foods and is also added to processed foods as a preservative or flavour enhancer. Salt, which is made up of sodium and chloride, is a common seasoning and preservative used in many foods. While sodium and salt are not the same, they are closely linked in the diet because salt is the primary source of sodium in most people's diets.
The DASH diet recommends limiting sodium intake to no more than 1,500 milligrams (mg) per day, which is equivalent to about three-quarters of a teaspoon of salt. This reduced sodium intake can help lower blood pressure, especially in people with high blood pressure, older adults, or non-white adults. Studies have shown that the greatest reductions in blood pressure occurred in those with the lowest salt intake on the DASH diet.
However, it is important to note that the benefits of long-term salt restriction on health and lifespan are not clear-cut. While reducing salt intake can lower blood pressure, it has not been definitively linked to a reduced risk of heart disease or other long-term health benefits. Additionally, eating too little salt has been associated with potential health risks, such as an increased risk of heart disease, insulin resistance, and low blood sodium levels (hyponatremia). As such, healthy individuals who are not salt-sensitive or at risk for high blood pressure may not need to follow a low-sodium diet like DASH.
Overall, the DASH diet's recommendation to limit sodium and salt intake is primarily focused on reducing blood pressure, especially in individuals with high blood pressure or those who are sensitive to salt's effects on blood pressure. While it can be a beneficial dietary approach for certain populations, it may not be necessary or offer significant additional benefits for everyone.
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Frequently asked questions
The DASH diet focuses on consuming whole grains, fruits, and vegetables, as well as lean protein sources like poultry, fish, and beans.
Examples of whole grains include whole-wheat or whole-grain bread, whole-grain breakfast cereals, brown rice, bulgur, quinoa, and oatmeal.
All vegetables are allowed on the DASH diet. Some examples of fruits include bananas and oranges.
The DASH diet recommends lean protein sources, such as chicken, fish, and beans.
It is recommended to limit or avoid red meat, full-fat dairy, fatty meats, added sugars, and high amounts of salt or sodium.
