Interested in following the DASH diet? DASH stands for Dietary Approaches to Stop Hypertension. High blood pressure (hypertension) is a serious health concern linked to a higher chance of conditions such as heart disease, kidney failure, and stroke It affects nearly half of the world’s population. The older you are, the higher your chance of developing it. It develops in more than 60% of people over age 60. As diet is thought to play a major role in the development of high blood pressure, scientists and policymakers have engineered specific dietary strategies to help reduce it. This includes the DASH diet. This article examines the DASH diet, which was designed to combat high blood pressure and reduce people’s chance of heart disease. The DASH diet helps people lower salt, which contains sodium, in diets. The diet is also rich in nutrients that help lower blood pressure. Vegetables, fruits and whole grains are the basis of the DASH diet. This guide provides a comprehensive overview of the DASH diet, its benefits, how to adapt your current diet, and meal preparation tips for beginners.
What is the DASH Diet?
The DASH diet was created after researchers noticed that high blood pressure was much less common in people who followed a plant-based diet, such as vegans and vegetarians. That’s why the DASH diet emphasizes fruits and vegetables while containing lean protein sources like chicken, fish, and beans. The diet is low in red meat, salt, added sugars, and fat. Scientists believe that one of the main reasons people with high blood pressure can benefit from this diet is because it reduces salt intake to no more than 3/4 teaspoon (tsp) or 1,500 milligrams (mg) of sodium per day.
Benefits of the DASH Diet
Beyond reducing blood pressure, the DASH diet offers a number of potential benefits:
- Blood pressure: Numerous studies have found the DASH diet to be effective at reducing blood pressure.
- Weight loss: A 2020 study found that following DASH containing at least 126 grams (g) of lean protein helped older adults over 65 with obesity reduce body fat. A 2023 study also suggests DASH can be helpful in lowering belly fat.
- Cancer risk: A 2019 review found that people following the DASH diet had a lower risk of cancer, specifically breast, hepatic, endometrial, and lung cancer. Similar results were found in a study looking at colorectal cancer and DASH.
- Metabolic syndrome risk: Research suggests that the DASH diet reduces your risk of metabolic syndrome by nearly 50%. Other research confirms there may be an inverse relationship between following DASH and the chance of developing metabolic syndrome.
- Diabetes: The diet has been linked to a lower chance of diabetes. Research also demonstrates that it may improve insulin resistance as well.
- Heart disease: A 2019 review found that following DASH may be linked to a lower chance of developing heart disease. Specifically, research suggests this diet may help lower various risk factors for heart disease, such as blood cholesterol, sugar, and fats.
Many of these protective effects are attributed to the diet’s high fruit and vegetable content. In general, eating more fruits and vegetables can help reduce the chance of developing disease.
Adapting Your Diet to DASH Guidelines
You can adapt your current diet to the DASH guidelines by doing the following:
Read also: Delicious DASH Diet Treats
- Eat more vegetables and fruits.
- Swap refined grains for whole grains.
- Choose fat-free or low fat dairy products.
- Choose lean protein sources like fish, poultry, and beans.
- Cook with vegetable oils.
- Limit your intake of foods high in added sugars, like soda and candy.
- Limit your intake of foods high in saturated fats like fatty meats, full-fat dairy, and oils like coconut and palm oil.
DASH Diet Food Portions
The number of servings you can eat depends on how many calories you consume. Below is an example of food portions based on a 2,000-calorie diet.
Whole grains: 6-8 servings per day
Examples of a serving include:
- 1 slice of whole-grain bread
- 1 ounce (oz) or 28 g of dry, whole-grain cereal
- 1/2 cup (95 g) of cooked rice, pasta or cereal
Vegetables: 4-5 servings per day
All vegetables are allowed on the DASH diet.
Read also: Which Diet is Right for You?
Examples of a serving include:
- 1 cup (about 30 g) of raw, leafy green vegetables like spinach or kale
- 1/2 cup (about 45 g) of sliced vegetables - raw or cooked - like broccoli, carrots, squash or tomatoes
Fruits: 4-5 servings per day
If you’re following the DASH approach, you’ll be eating a lot of fruit. Examples of fruits you can eat include apples, pears, peaches, berries, and tropical fruits like pineapple and mango.
Examples of a serving include:
- 1 medium apple
- 1/4 cup (50 g) of dried apricots
- 1/2 cup (30 g) of fresh, frozen or canned peaches
Dairy products: 2-3 servings per day
Read also: The DASH Diet and Blood Sugar
Dairy products on the DASH diet should be low in fat. Examples include skim milk, low-fat cheese, and yogurt.
Examples of a serving include:
- 1 cup (240 ml) of low fat milk
- 1 cup (285 g) of low fat yogurt
- 1.5 oz (45 g) of low fat cheese
Lean chicken, meat, and fish: 6 or fewer servings per day
Choose lean cuts of meat and try to eat a serving of red meat only occasionally - no more than once or twice a week.
Examples of a serving include:
- 1 oz (28 g) of cooked meat, chicken or fish
- 1 egg
Nuts, Seeds, and Legumes: 4-5 Servings per Week
Examples of a serving include:
- 1/3 cup (50 g) of nuts
- 2 tbsp (40 g) of nut butter
- 2 tbsp (16 g) of seeds
- 1/2 cup (40 g) of cooked legumes
Fats and Oils: 2-3 Servings per Day
The DASH diet recommends vegetable oils over other oils. These include margarine and oils like canola, corn, olive, or safflower. It also recommends low fat mayonnaise and light salad dressing.
Examples of a serving include:
- 1 tsp (4.5 g) of soft margarine
- 1 tsp (5 milliliters (ml)) of vegetable oil
- 1 tsp (15 g) of mayonnaise
- 2 tsp (30 ml) of salad dressing
Candy and Added Sugars: 5 or Fewer Servings per Week
Added sugars are kept to a minimum on the DASH diet, so limit your intake of candy, soda, and table sugar. The DASH diet also restricts unrefined sugars and alternative sugar sources, like agave nectar.
Examples of a serving include:
- 1 tablespoon (tbsp) (12.5 g) of sugar
- 1 tbsp (20 g) of jelly or jam
- 1 cup (240 ml) of lemonade
DASH Diet Meal Prep: Three-Day Menu
To help you get started with the DASH diet eating plan, here are three days of menus based on the DASH diet. The menus are based on a diet of 2,000 calories or less each day. Talk to your health care professional or a dietitian about your calorie goals.
Day 1
- Breakfast: Start this breakfast the night before so you can get some extra sleep in the morning. My husband adds coconut to his, and I stir in dried fruit.
- Lunch: At lunch one day, a friend told me about a steak salad she'd had at a party. It sounded so fantastic I had to try it for myself. My family would eat it nonstop if we could. Can't seem to get enough of that tangy dressing! 1 serving: 289 calories, 15g fat (4g saturated fat), 52mg cholesterol, 452mg sodium, 12g carbohydrate (5g sugars, 4g fiber), 29g protein.
- Dinner: I have three hungry boys in my house, so dinners need to be quick and filling, and it helps to get in some veggies too. This one is a favorite because it's hearty and fun to tweak with different ingredients. 2 cups: 435 calories, 11g fat (2g saturated fat), 0 cholesterol, 405mg sodium, 74g carbohydrate (15g sugars, 8g fiber), 10g protein.
- Snacks: Don’t let the name fool you. This good-for-you recipe may appeal to an athlete in training, but it has plenty of flavor to satisfy everyone. We use crunchy cucumber slices for dippers. 1/4 cup (calculated without cucumber slices): 65 calories, 3g fat (1g saturated fat), 4mg cholesterol, 54mg sodium, 8g carbohydrate (1g sugars, 2g fiber), 2g protein.
Day 2
- Breakfast: to do is add a side of fresh fruit for a healthy breakfast before work. Instead of asparagus, sometimes I make this with fresh spinach. 1 wrap: 319 calories, 13g fat (5g saturated fat), 225mg cholesterol, 444mg sodium, 28g carbohydrate (4g sugars, 3g fiber), 21g protein.
- Lunch: For a cool salad on a hot summer day, I combine shrimp, corn, tomatoes and nectarines with a drizzle of tarragon dressing. We love it chilled, but it's delectable served right away, too. 1 serving: 252 calories, 7g fat (1g saturated fat), 138mg cholesterol, 448mg sodium, 27g carbohydrate (14g sugars, 5g fiber), 23g protein.
- Dinner: This is a quick-to-cook meal using turkey medallions with a crisp coating. The turkey is enhanced by the bright flavor of a simple tomato salad. 1 serving: 351 calories, 21g fat (3g saturated fat), 68mg cholesterol, 458mg sodium, 13g carbohydrate (4g sugars, 2g fiber), 29g protein.
- Snacks: We like to venture out into the mountain range that surrounds our family cabin. These nuts never taste better than when we enjoy them together at the peak of an amazing hike. Almonds are extremely nutritious, and when dressed up with a wonderful blend of spices, they go from ordinary to awesome! 1/4 cup: 230 calories, 20g fat (2g saturated fat), 0 cholesterol, 293mg sodium, 9g carbohydrate (3g sugars, 4g fiber), 8g protein.
Day 3
- Breakfast: My kids love homemade banana bread, so why not make it in pancake form? These freeze well for a special breakfast any day. 2 pancakes: 186 calories, 4g fat (1g saturated fat), 48mg cholesterol, 392mg sodium, 32g carbohydrate (7g sugars, 3g fiber), 7g protein.
- Lunch: I made this one summer evening by putting together what I had on hand. My husband gave it his top rating. 1-1/4 cups (calculated without bacon): 225 calories, 8g fat (2g saturated fat), 8mg cholesterol, 404mg sodium, 29g carbohydrate (11g sugars, 5g fiber), 10g protein.
- Dinner: This recipe is my favorite meal to prepare. Adding my own personal touch to the marinade makes my fish tacos pop with flavor. I warm corn tortillas on the grill and add salsa, cilantro, purple cabbage and fresh squeezed lime. 2 tacos: 284 calories, 5g fat (1g saturated fat), 124mg cholesterol, 278mg sodium, 26g carbohydrate (2g sugars, 4g fiber), 35g protein.
- Snacks: With big handfuls of dried apricots and cherries, almonds and pistachios, we make dozens of no-bake treats you can take anywhere. 1 piece: 86 calories, 5g fat (0 saturated fat), 0 cholesterol, 15mg sodium, 10g carbohydrate (7g sugars, 2g fiber), 2g protein.
Common Questions About the DASH Diet
- Are eggs ok to eat on a DASH diet? Yes, eggs are ok to eat on a DASH diet. Here is an example of a meal you might eat for breakfast that includes eggs: 2 boiled eggs, 2 slices of turkey bacon with 1/2 cup (38 g) of cherry tomatoes, 1/2 cup (80 g) of baked beans, and 2 slices of whole-wheat toast, plus 1/2 cup (120 ml) of fresh orange juice.
- Are potatoes ok to eat on a DASH diet? Yes, you can include potatoes in a DASH diet. For example, you might plan to eat one of the following: 3 oz (85 g) of salmon cooked in 1 tsp (5 ml) of vegetable oil with 1 cup (300 g) of boiled potatoes and 1.5 cups (225 g) of boiled vegetables. 6 oz (170 g) of cod fillet, 1 cup (200 g) of mashed potatoes, 1/2 cup (75 g) of green peas and 1/2 cup (75 g) of broccoli.
- Is peanut butter ok to eat on the DASH diet? For example, for breakfast, you might make 2 slices of whole-wheat toast with 2 tbsp (40 g) of peanut butter, 1 medium banana, 2 tbsp (16 g) of mixed seeds, and 1/2 cup (120 ml) of fresh orange juice.
Considerations and Potential Downsides
While studies on the DASH diet determined that the greatest reductions in blood pressure occurred in those with the lowest salt intake, the benefits of salt restriction on health and lifespan are not clear-cut. The theory that some people are more salt sensitive - meaning that salt exerts a greater influence on their blood pressure - could partly explain this. One 2020 suggests that it’s unclear whether there are any benefits to reducing salt intake this low, and that the chance of heart disease begins to rise only after consuming more than 5,000 mg of sodium daily. That said, this target can be achieved easily by reducing the amount of highly processed food in your diet and eating mostly whole foods.