What to Eat on the DASH Diet: A Simple Guide

What is the DASH diet?

DASH stands for Dietary Approaches to Stop Hypertension. Hypertension means high blood pressure. (New to the numbers? Start with blood pressure basics.) Scientists funded by the National Heart, Lung, and Blood Institute (NHLBI) created DASH and tested it in large studies.

DASH is not a fad diet. You do not need special foods or shakes. You can buy everything at a normal grocery store. It is a way of eating you can keep for life.

Does it really work?

Yes. In the first big DASH study, people ate meals made for them for eight weeks. Those on the DASH plan had lower blood pressure than those eating a typical American diet.

Among people who had high blood pressure, DASH lowered the top number by about 11 points more than the comparison diet (Appel and others, NEJM, 1997). This was an average study result. Your results may differ. The changes also came fast. Blood pressure started to drop within two weeks (Conlin and others, American Journal of Hypertension, 2000).

A second study added less salt to the plan. The more people cut back on sodium, the lower their blood pressure went. DASH with the lowest sodium level worked best of all.

Want to see if it's working? Learn how to check your blood pressure at home the right way. The Bee Health Companion app can log your readings and show your trend over time.

Foods to eat more of

Build most of your meals from these foods:

• Vegetables: fresh, frozen, or canned with no salt added
• Fruits: fresh, frozen, or canned in juice instead of syrup
• Whole grains: oatmeal, brown rice, whole-wheat bread and pasta
• Low-fat or fat-free dairy: milk, yogurt, and lower-fat cheese
• Lean protein: fish, chicken or turkey without the skin, and eggs
• Beans, nuts, and seeds: lentils, black beans, unsalted almonds, sunflower seeds
• Healthy oils: olive, canola, and other vegetable oils

These foods are rich in potassium, calcium, magnesium, and fiber. These nutrients help keep blood pressure in a healthy range (NHLBI).

Foods to cut back on

You do not have to give up any food forever. But try to eat less of these:

• Salty foods: chips, canned soups, frozen dinners, deli meats, and fast food
• Fatty meats: bacon, sausage, and fatty cuts of red meat
• Full-fat dairy: whole milk, butter, and cream
• Tropical oils: coconut oil and palm oil
• Sweets and sugary drinks: soda, sweet tea, candy, and pastries
• Alcohol: the Dietary Guidelines for Americans say drinking less is better for your health

How much should I eat?

The amount depends on how many calories you need each day. Here is the NHLBI plan for someone who eats about 2,000 calories a day:

Not sure how many calories you need? Ask your care team or a registered dietitian.

Do not worry about getting it perfect on day one. Start by adding one extra fruit or vegetable to each meal.

How much salt?

Salt is the main source of sodium. The DASH plan has two sodium goals (NHLBI):

• Standard goal: no more than 2,300 milligrams (mg) a day. That is about one teaspoon of salt.
• Lower goal: 1,500 mg a day. This lowers blood pressure even more.

These limits include sodium in all foods and drinks, plus any salt you add. They are not extra salt allowances. Ask your care team which goal fits your needs (NHLBI).

Most sodium does not come from the salt shaker. It is already in packaged and restaurant food. That is why reading labels matters so much.

How to read sodium on a label

Look for "Sodium" on the Nutrition Facts label. It is listed in milligrams per serving. Check the serving size too. If you eat two servings, you get twice the sodium.

Here is what common package words mean, according to the American Heart Association:

Add flavor without salt

Food can still taste great with less salt. Your taste buds also get used to less salt over time. Try these swaps:

• Squeeze citrus. Lemon or lime juice and zest brighten fish, chicken, and vegetables.
• Use herbs. Basil, cilantro, dill, parsley, and rosemary add fresh flavor.
• Shake on spices. Try cumin, paprika, black pepper, chili powder, or a salt-free spice blend.
• Cook with aromatics. Garlic, onion, ginger, and scallions add deep flavor.
• Splash some vinegar. Balsamic, apple cider, or red wine vinegar adds a tangy kick.
• Roast your vegetables. High heat brings out natural sweetness.
• Add crunch. A sprinkle of toasted nuts or seeds makes soft foods more fun to eat.

A sample DASH day

This is just one example. Swap in foods you like.

Breakfast

• Oatmeal made with low-fat milk, topped with blueberries and chopped walnuts
• Water or unsweetened tea

Lunch

• Whole-wheat wrap with grilled chicken, spinach, tomato, and a little hummus
• An apple
• Plain low-fat yogurt

Snack

• Carrot and cucumber sticks with a spoonful of peanut butter

Dinner

• Baked salmon with lemon and dill
• Brown rice
• Roasted broccoli and red peppers with olive oil and garlic

Dessert

• A cup of mixed berries

More easy meal ideas

Quick breakfasts

• Scrambled eggs with leftover peppers and onions, plus whole-wheat toast
• Plain yogurt with sliced banana and a spoonful of ground flaxseed
• Smoothie with frozen fruit, spinach, and low-fat milk

Simple lunches

• Big salad with no-salt-added chickpeas, cucumber, tomato, olive oil, and lemon
• Leftover dinner in a bowl over greens
• Homemade vegetable and bean soup made with no-salt-added broth

Easy dinners

• Turkey and black bean tacos on corn tortillas with salsa, lettuce, and avocado
• Whole-wheat pasta with no-salt-added tomato sauce and extra vegetables
• Stir-fry of tofu or chicken with frozen vegetables, garlic, and ginger over brown rice

Snacks

• Air-popped popcorn with garlic powder or a little Parmesan
• A small handful of unsalted almonds
• Orange slices or a pear

Want more ways to cut salt? See lower-sodium food that still tastes like food.

Your DASH shopping list

• Produce: spinach, kale, romaine, broccoli, carrots, bell peppers, tomatoes, onions, garlic, sweet potatoes, berries, bananas, apples, oranges, lemons, limes
• Grains: oats, brown rice, quinoa, 100% whole-wheat bread, whole-wheat pasta, corn tortillas
• Protein: fish, skinless chicken or turkey, eggs, tofu, dry beans or lentils, no-salt-added canned beans and tuna
• Dairy: low-fat or fat-free milk, plain yogurt, lower-fat cheese
• Nuts and seeds: unsalted almonds, walnuts, sunflower seeds, natural peanut butter
• Frozen: plain vegetables (no sauce), unsweetened fruit, plain fish fillets
• Pantry: olive or canola oil, vinegar, no-salt-added broth and canned tomatoes, salt-free spice blends, dried herbs

Easy ways to start

You do not need to change everything at once. Pick one or two steps this week:

1. Add one fruit or vegetable to every meal.
2. Switch one grain to whole grain, like brown rice instead of white.
3. Compare labels and pick the lower-sodium soup, bread, or sauce.
4. Cook one more meal at home each week.
5. Swap one sugary drink a day for water.
6. Take the salt shaker off the table.

Who should check with a care team first

Talk to your doctor, nurse, or dietitian first if you:

• Have kidney disease? Ask your kidney care team before starting DASH. You may need different amounts of potassium, phosphorus, or protein. If you are on dialysis, follow the eating plan from your kidney care team instead of this standard DASH plan. The National Kidney Foundation advises against the standard DASH plan during dialysis.
• Take blood pressure or heart medicines. Some blood pressure and heart medicines can raise potassium in your blood. Ask your pharmacist whether yours does before making a big increase in potassium-rich foods or using a potassium-based salt substitute (NIH Office of Dietary Supplements).
• Want to use a salt substitute. Many are made with potassium (MedlinePlus).
• Take blood pressure medicine. Keep taking it. Do not stop or change a dose on your own.
• Feel dizzy or lightheaded? If you feel dizzy or lightheaded, contact your care team promptly. Do not change your medicine dose on your own (MedlinePlus).

Learn why blood pressure medicine still matters when you feel fine.

The bottom line

DASH is a proven way to lower blood pressure, and it is built on everyday foods. Eat more fruits, vegetables, whole grains, beans, and low-fat dairy. Eat less salt, sugar, and fatty meat. Start small, add flavor with herbs and spices, and build from there.