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DASH diet for high blood pressure: food list and how to start
Key takeaways
- DASH stands for Dietary Approaches to Stop Hypertension, developed with the US National Heart, Lung, and Blood Institute (NHLBI).
- In the original trial, DASH lowered systolic pressure by about 11 mmHg in people with hypertension — similar to one medicine.
- Aim for no more than 2,300 mg sodium a day; 1,500 mg lowers blood pressure even more.
- Effects show up within about two weeks.
What is the DASH diet?
DASH is an eating pattern rich in vegetables, fruit, whole grains, low-fat dairy, beans, nuts, fish and poultry, and low in salt, red meat, sweets and sugary drinks. It was designed in NIH-funded trials specifically to lower blood pressure, and it is recommended by the American Heart Association and the 2025 AHA/ACC hypertension guideline.
DASH daily servings (2,000 calories)
| Food group | Servings | One serving is |
|---|---|---|
| Grains (mostly whole) | 6–8 a day | 1 slice bread, ½ cup cooked rice or pasta |
| Vegetables | 4–5 a day | 1 cup leafy greens, ½ cup cooked vegetables |
| Fruits | 4–5 a day | 1 medium fruit, ½ cup fresh or frozen fruit |
| Low-fat or fat-free dairy | 2–3 a day | 1 cup milk or yogurt, 1½ oz cheese |
| Lean meat, poultry, fish | 6 oz or less a day | 1 oz cooked meat, 1 egg |
| Nuts, seeds, legumes | 4–5 a week | ⅓ cup nuts, ½ cup cooked beans |
| Fats and oils | 2–3 a day | 1 tsp vegetable oil |
| Sweets and added sugar | 5 or fewer a week | 1 Tbsp sugar or jam |
Servings from the NHLBI DASH eating plan.
DASH food list
- Eat more: leafy greens, tomatoes, carrots, potatoes with skin, bananas, oranges, berries, oats, brown rice, whole-wheat bread, beans, lentils, unsalted nuts, yogurt, skim milk, salmon, chicken.
- Eat less: processed and cured meats, canned soups, frozen meals, salty snacks, fast food, pastries, sugary drinks, full-fat dairy, butter.
Many DASH foods are high in potassium, magnesium and calcium, which help the body handle sodium. (If you have kidney disease or take certain medicines, ask your doctor before raising potassium.)
Sodium: the biggest lever
About 70% of the sodium most people eat comes from packaged and restaurant food, not the salt shaker. Read labels: 5% Daily Value or less per serving is low; 20% or more is high. In the DASH-Sodium trial, combining DASH with lower sodium lowered blood pressure more than either change alone.
A simple 7-day DASH starter
- Day 1: add one vegetable to lunch and one to dinner.
- Day 2: swap white bread or rice for whole grain.
- Day 3: replace one sugary drink with water or milk.
- Day 4: have fruit instead of a sweet snack.
- Day 5: cook dinner at home and season with herbs, lemon or garlic instead of salt.
- Day 6: make one meal meatless with beans or lentils.
- Day 7: compare a packaged food's sodium label with a fresh alternative.
See the change in your own numbers
Measure your blood pressure at the same time each morning before and during your first two weeks of DASH. Seeing the trend is one of the best motivators.
Cardivo includes a "DASH-style plate starter" health plan with daily actions, and a journal where you can log cuff readings and watch your weekly average move. Pair it with our guides on how to lower blood pressure and normal blood pressure.
This guide is general wellness education based on the public sources below. It is not medical advice, diagnosis, or treatment. Cardivo is not a medical device. If you think you are having a medical emergency, call 911.
Frequently asked questions
How much does the DASH diet lower blood pressure?
In the original DASH trial, systolic blood pressure fell by about 11 mmHg in people with hypertension and about 3 mmHg in people without it. Combining DASH with lower sodium lowered it further.
How fast does the DASH diet work?
Blood pressure started to fall within about two weeks in the DASH studies.
How much sodium is allowed on DASH?
The standard DASH plan allows up to 2,300 mg of sodium a day; a lower-sodium version at 1,500 mg a day lowers blood pressure more.
Sources
- NHLBI — DASH eating plan
- American Heart Association — How much sodium should I eat per day?
- Appel et al., NEJM 1997 — The DASH trial