What Is the DASH Diet? (How It Lowers Blood Pressure)

Quick answer: The DASH diet (Dietary Approaches to Stop Hypertension) is a heart-healthy, plant-forward eating pattern that emphasizes fruits, vegetables, whole grains, beans, nuts, and low-fat dairy, while limiting sodium, added sugars, saturated fat, and red/processed meats. It's designed to lower blood pressure and can improve cholesterol. Many people see meaningful reductions—especially when they also reduce sodium to 1,500–2,300 mg/day.

On this page

• What is the DASH diet?
• Why it works (the core nutrients)
• Daily servings & sodium targets
• What the evidence shows
• How to get started (easy swaps)
• Support from Clean Eatz Kitchen
• FAQs
• References

What is the DASH diet?

DASH is an NIH-backed eating plan from the National Heart, Lung, and Blood Institute (NHLBI) that prioritizes minimally processed foods: vegetables, fruits, whole grains, legumes, nuts/seeds, lean proteins (fish/poultry), and low-fat dairy. It limits sodium, added sugars/sweets, and high-saturated-fat foods. The same pattern is appropriate whether you want to prevent or manage high blood pressure; many people will also see improvements in LDL ("bad") cholesterol.

Why it works (the core nutrients)

DASH foods are naturally rich in potassium, magnesium, and calcium—nutrients that help regulate blood pressure—and high in fiber, while keeping saturated fat lower than a typical Western diet. Potassium, in particular, helps counterbalance the blood-pressure-raising effects of sodium by relaxing blood vessel walls and helping the kidneys excrete excess sodium. This is why the diet emphasizes potassium-rich foods like leafy greens, bananas, potatoes, and beans. Pairing this nutrient-dense pattern with lower sodium amplifies the benefits.

The fiber content of DASH also plays a significant role. High-fiber foods slow digestion, support gut health, and help you feel satisfied longer—all of which contribute to maintaining a healthy weight, another factor in blood pressure management. For a deeper dive into fiber's health benefits, see our Ultimate Guide to Dietary Fiber.

Daily servings & sodium targets

Use these typical 2,000-calorie targets from NIH-NHLBI. Adjust portions up or down for your calorie needs.

Sodium: Choose a level that fits your health needs—standard 2,300 mg/day or lower 1,500 mg/day for extra BP reduction. Ask your clinician which target is right for you.

What the evidence shows

Blood pressure: The original DASH feeding trial and a follow-up sodium trial showed clinically meaningful BP drops, with greater effects when DASH is combined with lower sodium. Multiple meta-analyses confirm significant average reductions in both systolic and diastolic BP.

Cholesterol: Systematic reviews indicate modest reductions in total and LDL cholesterol on DASH-style patterns.

Cardiovascular outcomes: Evidence is strong for risk factor improvement; evidence for hard outcomes (heart attacks, strokes) is still evolving.

How to get started (easy swaps)

Make half your plate produce (fresh, frozen, or no-salt-added canned).

Swap refined grains for whole (oats, brown rice, whole-wheat pasta).

Pick low-fat dairy most of the time; try yogurt or kefir if you prefer.

Choose lean proteins (fish, poultry, beans/lentils) most meals.

Check labels for sodium; aim for ≤140 mg per serving when possible. Avoid salt substitutes with potassium if you have kidney issues (see FAQ).

Plan your week: Here's a 7-day DASH sample menu from NIH. If meal planning feels overwhelming, our Complete Meal Prep Guide walks through batch cooking strategies that work with any eating pattern, including DASH.

Support from Clean Eatz Kitchen

Hitting DASH goals is easier when meals are planned. Our calorie-controlled, high-produce meal plans help keep sodium reasonable and fiber high—the Weight Loss Meal Plan and Build Your Meal Plan options both emphasize lean proteins and vegetables that align with DASH principles. Fill gaps with protein-forward snacks, and check exact macros on our Nutrition Info page.

FAQs

Is DASH for weight loss?

DASH wasn't designed as a weight-loss diet, but many people lose weight when they combine it with a calorie deficit and regular activity. Its high-fiber, lower-sodium approach aids satiety and helps you cook/eat more whole foods. For a complete breakdown of foods that support fat loss, see our Best Foods for Weight Loss guide. If you're interested in understanding how to balance your macros for weight loss, our guide to macronutrient ratios covers the details.

How low should I go on sodium?

Most adults will benefit from lowering sodium toward 2,300 mg/day; many with hypertension see additional reductions targeting ~1,500 mg/day. Your ideal target depends on health status and clinician guidance.

Can I do DASH if I'm vegetarian or dairy-free?

Yes. DASH is flexible: lean proteins can be plant-based (tofu, tempeh, beans/lentils), and dairy can be replaced with fortified alternatives—just watch for added sugars/sodium.

What if I have chronic kidney disease (CKD)?

DASH-style eating can still be helpful, but some DASH foods are high in potassium. If you have moderate-to-advanced CKD or a history of hyperkalemia, talk to your clinician/dietitian before using salt substitutes or significantly increasing high-potassium foods. They can tailor a lower-potassium version for you.

How is DASH different from Mediterranean?

Both are plant-forward. DASH more explicitly emphasizes low-fat dairy and specific sodium targets; Mediterranean features more olive oil, fish, and nuts. Either is heart-healthy when built around minimally processed foods.

References

1. NHLBI — Following the DASH Eating Plan (servings by calorie level & sodium tiers)

2. NHLBI — DASH Eating Plan overview

3. NEJM 1997 — Original DASH feeding trial (Appel et al.)

4. NEJM 2001 — DASH-Sodium trial (Sacks et al.)

5. Meta-analysis — DASH lowers SBP/DBP (Saneei et al., 2014)

6. Meta-analysis — DASH lowers BP (Filippou et al., 2020)

7. Meta-analysis — DASH and lipids (Lari et al., 2021)

8. AHA — Sodium limits (goal 1,500 mg/day; cap 2,300 mg/day)

9. MedlinePlus — DASH overview

10. National Kidney Foundation — Hyperkalemia (potassium caution in CKD)

Educational content only; not medical advice.