Dietary Approaches to Stop Hypertension (DASH) Diet

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    Last Updated: August 14, 2024

    The dietary approaches to stop hypertension (DASH) diet is a nutritional strategy originally developed to treat hypertension (high blood pressure). It emphasizes high-fiber foods, like whole grains, fruit, and vegetables, as well as fish, poultry, and low-fat dairy and limits the intake of sodium, highly processed foods, and saturated fat.

    Dietary Approaches to Stop Hypertension (DASH) Diet is most often used for Cardiovascular Health. The Examine Database covers High Blood Pressure, High Cholesterol, and 6 other conditions and goals.

    37 references on this page
    20,518 participants in trials and 8 meta-analyses

    What is the DASH diet?

    The dietary approaches to stop hypertension (DASH) diet is an eating plan that was originally developed to help people with hypertension (high blood pressure). The recommendations from the DASH diet focus on high-fiber, antioxidant-rich foods with minimal salt, sugar, and saturated fats.[1] The included foods are fruit and vegetables, whole grains, nuts, legumes, poultry, fish, and low-fat dairy products. This leads to a diet with a high fiber content, a moderate protein content, and a low saturated fat content.

    Importantly, DASH is also low in sodium, which may contribute to the blood-pressure-lowering effects. Originally, an intake of 2,300 mg of sodium daily was recommended, but more recently a daily sodium intake of 1,500 mg was shown to be more effective for lowering blood pressure.[2]

    The DASH diet is low in saturated fat and therefore can benefit people with high cholesterol and other cardiovascular disease risk factors. Minerals are also important factors in the DASH diet; in particular, potassium, magnesium, and calcium intakes are increased through the eating plan.[3]

    What are the DASH diet’s main benefits?

    The dietary approaches to stop hypertension (DASH) diet was originally designed as a tool for managing high blood pressure. In the DASH trial, following a DASH diet reduced both systolic and diastolic blood pressures significantly, and results were seen within 2 weeks.[4] The DASH diet’s ability to reduce blood pressure is supported by multiple reviews, meta-analyses, and clinical trials.[3][5][6][7][8][9] Outside of controlled clinical environments, the DASH diet can be more difficult for people to adhere to; however, the ENCORE study showed that if weight loss and exercise tools (such as cognitive behavioral therapy (CBT) and group support sessions) were used in conjunction with the DASH diet, blood pressure improvements were greater.[10]

    Is the DASH diet effective for PCOS?Is the DASH diet effective for ADHD?Is the DASH diet effective for high cholesterol?Is the DASH diet effective for type 2 diabetes?Is the DASH diet effective for overweight and obesity?Is the DASH diet effective for heart failure?Does the DASH diet reduce the risk of cancer?Does the DASH diet affect neurocognitive disorders?

    What are the DASH diet’s main drawbacks?

    The dietary approaches to stop hypertension (DASH) diet has been shown to be effective in multiple clinical trials, but adhering to any diet in the long term can be difficult. There are several studies that show that adherence to the DASH diet over periods longer than 12 weeks is poor. Finding ways to help people sustain the diet plan is crucial to maintaining the positive changes it might produce on blood pressure, body weight, and type 2 diabetes.[11][12][13]

    The DASH diet might not be appropriate for people with certain health conditions. In people with kidney disease, the DASH diet could lead to dangerously high levels of potassium in the blood. This risk is also increased in people who use diuretic medications, such as hydrochlorothiazide (HCTZ), which increase potassium levels. The same is true for people with chronic liver disease.[14]

    In people with type 2 diabetes (T2D), the DASH diet might be a good option to control blood pressure and assist with weight loss, but it may be too high in carbohydrates to recommend to all people with T2D. Close glucose monitoring is necessary, and in some cases following a modified DASH diet with a lower carbohydrate intake may be more appropriate.[14]

    How does the DASH diet work?

    The dietary approaches to stop hypertension (DASH) diet includes a simple-to-follow list of foods to include in your diet, as well as a short list of items to limit or avoid. Adhering to these recommendations creates a diet that is high in fiber, moderate in protein, lower in sodium, lower in saturated fats, and higher in important minerals.[3]

    The initial DASH diet did not restrict sodium intake specifically, but following the dietary recommendations brought down sodium intake naturally. This, combined with an increased potassium intake, could influence fluid balance, the ability of blood vessels to relax, and the response of blood vessels to pressure receptors, and these would all result in lower blood pressure.[3] The increased intake in magnesium and calcium could also reduce blood pressure by relaxing the smooth muscles in the blood vessels.[8]

    Magnesium is a part of the process that moves glucose from the bloodstream into the cells, and an increased magnesium intake as part of the DASH diet could play a positive role in type 2 diabetes and insulin resistance. The increased fiber intake can decrease cholesterol levels, improve digestion, and increase satiety, resulting in a lower calorie intake, weight loss, and a potential improvement in blood sugar levels.[8]

    The DASH diet often results in an increased intake of plant-based foods, and some of these might exert an anti-inflammatory effect because they contain flavonoids and antioxidants.[8]

    What are other names for Dietary Approaches to Stop Hypertension (DASH) Diet?

    Note that Dietary Approaches to Stop Hypertension (DASH) Diet is also known as:

    • Dietary Approaches to Stop Hypertension
    • DASH diet

    Dosage information

    The DASH diet recommends the following:

    • Whole grains: 6–8 servings per day
    • Vegetables: 4–5 servings per day
    • Fruit: 4–5 servings per day
    • Low-fat or fat-free dairy: 2–3 servings per day
    • Fats and oils: 2–3 servings per day
    • Lean meats, poultry, and fish: 6 or fewer servings per day
    • Nuts, seeds, and legumes: 4–5 servings per week
    • Sweets and added sugars: 5 or fewer servings per week

    It also recommends limiting sugar-sweetened beverages, fatty meats, and ultraprocessed foods. The DASH diet is likely to result in a sodium intake of less than 2,300 mg per day, but in some cases it is recommended to decrease this to 1,500 mg per day, which is likely to lower blood pressure more effectively.

    Examine Database: Dietary Approaches to Stop Hypertension (DASH) Diet

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    Frequently asked questions

    What is the DASH diet?

    The dietary approaches to stop hypertension (DASH) diet is an eating plan that was originally developed to help people with hypertension (high blood pressure). The recommendations from the DASH diet focus on high-fiber, antioxidant-rich foods with minimal salt, sugar, and saturated fats.[1] The included foods are fruit and vegetables, whole grains, nuts, legumes, poultry, fish, and low-fat dairy products. This leads to a diet with a high fiber content, a moderate protein content, and a low saturated fat content.

    Importantly, DASH is also low in sodium, which may contribute to the blood-pressure-lowering effects. Originally, an intake of 2,300 mg of sodium daily was recommended, but more recently a daily sodium intake of 1,500 mg was shown to be more effective for lowering blood pressure.[2]

    The DASH diet is low in saturated fat and therefore can benefit people with high cholesterol and other cardiovascular disease risk factors. Minerals are also important factors in the DASH diet; in particular, potassium, magnesium, and calcium intakes are increased through the eating plan.[3]

    What are the DASH diet’s main benefits?

    The dietary approaches to stop hypertension (DASH) diet was originally designed as a tool for managing high blood pressure. In the DASH trial, following a DASH diet reduced both systolic and diastolic blood pressures significantly, and results were seen within 2 weeks.[4] The DASH diet’s ability to reduce blood pressure is supported by multiple reviews, meta-analyses, and clinical trials.[3][5][6][7][8][9] Outside of controlled clinical environments, the DASH diet can be more difficult for people to adhere to; however, the ENCORE study showed that if weight loss and exercise tools (such as cognitive behavioral therapy (CBT) and group support sessions) were used in conjunction with the DASH diet, blood pressure improvements were greater.[10]

    Is the DASH diet effective for PCOS?

    In people with polycystic ovary syndrome (PCOS), the dietary approaches to stop hypertension (DASH) diet appears to be a safe and effective option to improve insulin resistance as well as body composition. It may be used alone or in conjunction with medications like metformin that also help with weight loss and insulin sensitivity.[15][16][17]

    Is the DASH diet effective for ADHD?

    Attention deficit and hyperactivity disorder (ADHD) is a complex disorder that can be diagnosed in both children and adults. Dietary interventions to treat ADHD have been considered as treatment options. The DASH diet might help improve some symptoms of ADHD, but the evidence remains unclear.[18][19]

    Is the DASH diet effective for high cholesterol?

    The dietary approaches to stop hypertension (DASH) diet may improve lipid profiles in some people. Following this diet may reduce total cholesterol and LDL cholesterol levels while maintaining HDL cholesterol levels.[5][8][9]

    Is the DASH diet effective for type 2 diabetes?

    In people with type 2 diabetes, the DASH diet could help reduce blood sugar levels and decrease insulin resistance. These changes are not consistent or predictable, and the DASH diet is not recommended in isolation to treat type 2 diabetes.[2][5][1][8]

    Is the DASH diet effective for overweight and obesity?

    For people with overweight and obesity, the dietary approaches to stop hypertension (DASH) diet can be used as a weight loss strategy. When adhered to, the DASH diet has been shown to reduce body weight, body mass index (BMI), and waist circumference.[20][8][9]

    Is the DASH diet effective for heart failure?

    The dietary approaches to stop hypertension (DASH) diet appears to be a safe option for people with heart failure, as it can help to control blood pressure and improve heart failure symptoms. It is important for people with heart failure to first discuss this with their doctor, because certain medications used to treat heart failure increase potassium levels in the blood,[14] and this combination can lead to harmful levels of potassium.

    Does the DASH diet reduce the risk of cancer?

    Given the DASH diet’s recommendations regarding fruit and vegetables, whole grains, and saturated fats, it seems logical that it might affect the risk of developing various types of cancer. Multiple observational studies have shown a decreased risk of developing colon cancer as a result of the DASH diet.[21][22][23][24][25] While there is less evidence available for other types of cancer, there may be a decreased risk of developing breast cancer,[26][27][28] prostate cancer,[29][30] lung cancer,[31] and endometrial cancer.[22]

    The term cancer incorporates multiple different conditions and does not describe one disease process. While the DASH diet may decrease the risk of developing several different types of cancer, further research is needed to find out the mechanisms and the extent to which it affects the risk for each type.

    Does the DASH diet affect neurocognitive disorders?

    The DASH diet is not frequently used in the treatment of neurocognitive disorders. In some studies, the DASH diet has been found to improve cognitive function in older adults,[32][33][34] but in others it had no effect.[35][36] However, the MIND diet, which is a combination of the DASH diet and the Mediterranean diet, has been shown to have some protective effects, including reducing the risk of dementia and slowing cognitive decline.[37]

    What are the DASH diet’s main drawbacks?

    The dietary approaches to stop hypertension (DASH) diet has been shown to be effective in multiple clinical trials, but adhering to any diet in the long term can be difficult. There are several studies that show that adherence to the DASH diet over periods longer than 12 weeks is poor. Finding ways to help people sustain the diet plan is crucial to maintaining the positive changes it might produce on blood pressure, body weight, and type 2 diabetes.[11][12][13]

    The DASH diet might not be appropriate for people with certain health conditions. In people with kidney disease, the DASH diet could lead to dangerously high levels of potassium in the blood. This risk is also increased in people who use diuretic medications, such as hydrochlorothiazide (HCTZ), which increase potassium levels. The same is true for people with chronic liver disease.[14]

    In people with type 2 diabetes (T2D), the DASH diet might be a good option to control blood pressure and assist with weight loss, but it may be too high in carbohydrates to recommend to all people with T2D. Close glucose monitoring is necessary, and in some cases following a modified DASH diet with a lower carbohydrate intake may be more appropriate.[14]

    How does the DASH diet work?

    The dietary approaches to stop hypertension (DASH) diet includes a simple-to-follow list of foods to include in your diet, as well as a short list of items to limit or avoid. Adhering to these recommendations creates a diet that is high in fiber, moderate in protein, lower in sodium, lower in saturated fats, and higher in important minerals.[3]

    The initial DASH diet did not restrict sodium intake specifically, but following the dietary recommendations brought down sodium intake naturally. This, combined with an increased potassium intake, could influence fluid balance, the ability of blood vessels to relax, and the response of blood vessels to pressure receptors, and these would all result in lower blood pressure.[3] The increased intake in magnesium and calcium could also reduce blood pressure by relaxing the smooth muscles in the blood vessels.[8]

    Magnesium is a part of the process that moves glucose from the bloodstream into the cells, and an increased magnesium intake as part of the DASH diet could play a positive role in type 2 diabetes and insulin resistance. The increased fiber intake can decrease cholesterol levels, improve digestion, and increase satiety, resulting in a lower calorie intake, weight loss, and a potential improvement in blood sugar levels.[8]

    The DASH diet often results in an increased intake of plant-based foods, and some of these might exert an anti-inflammatory effect because they contain flavonoids and antioxidants.[8]

    Update History

    Examine Database References

    1. C-Reactive Protein (CRP) - Soltani S, Chitsazi MJ, Salehi-Abargouei AThe effect of dietary approaches to stop hypertension (DASH) on serum inflammatory markers: A systematic review and meta-analysis of randomized trials.Clin Nutr.(2018 Apr)
    2. Blood Pressure - Siervo M, Lara J, Chowdhury S, Ashor A, Oggioni C, Mathers JCEffects of the Dietary Approach to Stop Hypertension (DASH) diet on cardiovascular risk factors: a systematic review and meta-analysisBr J Nutr.(2015 Jan 14)
    3. Blood Pressure - Ru Guo, Nian Li, Rong Yang, Xiao-Yang Liao, Yu Zhang, Ben-Fu Zhu, Qian Zhao, Lingmin Chen, Yong-Gang Zhang, Yi LeiEffects of the Modified DASH Diet on Adults With Elevated Blood Pressure or Hypertension: A Systematic Review and Meta-AnalysisFront Nutr.(2021 Sep 7)
    4. Blood Pressure - Saneei P, Salehi-Abargouei A, Esmaillzadeh A, Azadbakht LInfluence of Dietary Approaches to Stop Hypertension (DASH) diet on blood pressure: a systematic review and meta-analysis on randomized controlled trialsNutr Metab Cardiovasc Dis.(2014 Dec)
    5. Blood Pressure - Lari A, Sohouli MH, Fatahi S, Cerqueira HS, Santos HO, Pourrajab B, Rezaei M, Saneie S, Rahideh STThe effects of the Dietary Approaches to Stop Hypertension (DASH) diet on metabolic risk factors in patients with chronic disease: A systematic review and meta-analysis of randomized controlled trials.Nutr Metab Cardiovasc Dis.(2021 Sep 22)
    6. Body Mass Index (BMI) - Sepideh Soltani, Fatemeh Shirani, Maryam J Chitsazi, Amin Salehi-AbargoueiThe effect of dietary approaches to stop hypertension (DASH) diet on weight and body composition in adults: a systematic review and meta-analysis of randomized controlled clinical trialsObes Rev.(2016 May)
    7. Blood glucose - Fatemeh Shirani, Amin Salehi-Abargouei, Leila AzadbakhtEffects of Dietary Approaches to Stop Hypertension (DASH) diet on some risk for developing type 2 diabetes: a systematic review and meta-analysis on controlled clinical trialsNutrition.(Jul-Aug 2013)
    8. Total Antioxidant Capacity (TAC) - Pirouzeh R, Heidarzadeh-Esfahani N, Morvaridzadeh M, Izadi A, Yosaee S, Potter E, Heshmati J, Pizarro AB, Omidi A, Heshmati SEffect of DASH diet on oxidative stress parameters: A systematic review and meta-analysis of randomized clinical trials.Diabetes Metab Syndr.(2020 Nov-Dec)