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DASH Diet
DASH emphasizes vegetables, fruits, low-fat dairy, whole grains, lean protein, nuts/legumes, and limits sodium, sweets, and fatty meats—built from RCT-era evidence on blood pressure.
Recent guideline & evidence context: Hypertension guidance continues to pair sodium reduction, potassium-rich produce, and overall dietary pattern change with medication when needed—DASH remains a standard teaching template.
📊 Macros targetRoughly 55% carbs, 27% fat, 18% protein in classic DASH teaching examples—individualized in practice.
Content last reviewed for general education:
Who it may suit
- People with elevated blood pressure or strong family history of hypertension.
- Anyone seeking a balanced, produce-forward pattern endorsed in major guidelines.
Use extra caution / often not ideal
- People with advanced kidney disease—potassium and protein targets may differ.
- Those on potassium-sparing drugs or high-dose potassium supplements without monitoring.
Clinical note: Medication changes (especially antihypertensives) should follow your clinician’s plan—diet complements, not replaces, prescribed care.
Foods to Eat
- Fruits and vegetables (multiple servings daily)
- Whole grains
- Low-fat or fat-free dairy (if you use dairy)
- Lean meats, poultry, fish
- Nuts, seeds, legumes
- Healthy oils in modest amounts
Foods to Avoid
- High-sodium packaged and restaurant foods
- Processed/cured meats as staples
- Sugar-sweetened beverages
- Large amounts of sweets and pastries
💡 Pro Tips for Success
- Read labels for sodium; cook more at home.
- Add one extra vegetable serving at lunch and dinner.
- Flavor with citrus, herbs, and spices instead of salt.
🍽️ 1-Day Sample Menu
Breakfast
Oatmeal with skim or fortified soy milk and sliced banana.
Lunch
Whole-grain wrap with grilled chicken and salad.
Dinner
Baked fish, brown rice, large vegetable side.
Daily Updates & Research
Feed refreshes hourlyHealthy diet in midlife may protect brain decades later
Health News•Feb 25, 2026
The DASH diet in diabetes related complications or comorbidities: an unexpected friend
Health News•Oct 27, 2025
DASH diet again recognized as best heart-healthy diet
Health News•Jan 15, 2026
This diet beats out 5 others when it comes to cognitive health, study finds
Health News•Mar 19, 2026
This proven diet can lower your blood pressure—within weeks
Health News•Jan 9, 2026
Less salt, lower blood pressure: Diet advice for hypertension
Health News•Feb 10, 2026