Overview
What is the DASH diet?
What are the DASH diet’s main benefits?
What are the DASH diet’s main drawbacks?
How does the DASH diet work?
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.
Frequently asked questions
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?
Update History
Full page update
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References
Examine Database References
- 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)
- Blood Pressure - Ndanuko RN, Tapsell LC, Charlton KE, Neale EP, Batterham MJDietary Patterns and Blood Pressure in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsAdv Nutr.(2016 Jan 15)
- 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)
- Blood Pressure - Gay HC, Rao SG, Vaccarino V, Ali MKEffects of Different Dietary Interventions on Blood Pressure: Systematic Review and Meta-Analysis of Randomized Controlled TrialsHypertension.(2016 Apr)
- 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)
- 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)
- 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)
- 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)
- 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)
- 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)
