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.

    Overview

    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.

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    Dietary Approaches to Stop Hypertension (DASH) Diet information. Vetted by experts, based on the latest research.