If you suffer from high blood pressure, or hypertension, you’re not alone. It’s one of the most common — and dangerous — health problems in the United States. People with chronic hypertension are at a greater risk for heart disease, kidney failure, and stroke.
Fortunately, there are risk factors you can control — like your diet. The American Heart Association recommends the DASH (Dietary Approaches to Stop Hypertension) diet to help lower blood pressure.
But what is the DASH diet? And what can you eat on the DASH diet?
What Is the DASH Diet?
The DASH diet is a heart-healthy, flexible plan that features a range of fresh foods. It specifies a certain number of daily servings from each food group based on your individual caloric needs.
The National Heart, Lung, and Blood Institute developed the DASH diet after researchers noticed that vegetarians and vegans tend to have much lower blood pressure than those who aren’t. The diet allows you to eat a wide variety of foods without significantly reducing calories.
What Do You Eat on the DASH Diet?
The DASH diet meal plan list includes plenty of fruits, vegetables, beans, and whole grains, along with low-fat dairy and lean protein. Because research has shown that potassium lowers blood pressure, the DASH diet encourages potassium-rich foods. Nuts and vegetable oils are fine in moderation.
But the DASH diet discourages processed foods, which are high in sodium, added sugars, fatty red meat, full-fat dairy, and tropical oils (coconut and palm oil).
Excess sodium intake can lead to hypertension. It’s easy to eat too much sodium if you’re not careful, especially if you rely on packaged foods or eat out a lot. And all of that sodium adds up.
Most of your sodium is in your blood and in the fluid that surrounds your cells. Your body is always working to balance sodium levels in your blood and this fluid.
But when you eat too much sodium, your body holds onto more water to dilute it and maintain balance. This can increase your blood volume, put extra pressure on your blood vessels, and make your heart work harder.
The DASH diet initially limits sodium to 1 teaspoon (2,300 mg) per day. When you get used to eating less salt, you can reduce the amount to about ¾ teaspoon (1,500 mg) daily. Talk to your doctor and dietitian about your sodium specific goals.
DASH Diet Food List: What to Eat and What to Avoid
Save or print this DASH diet food list for meal planning or grocery shopping.
Foods to eat on the DASH diet:
- Fruits and vegetables — Choose fresh, frozen, or canned with no added salt.
- Whole grains — Like brown rice, oats, and whole wheat bread.
- Low-fat and fat-free dairy — Such as yogurt and skim milk.
- Lean protein — Like chicken, turkey, fish, beans, and lentils.
- Nuts, seeds, and oils (such as olive, canola, flaxseed) — In moderation.
- Potassium-rich foods — Such as potatoes, dairy (like plain, low-fat yogurt), and bananas.
Foods to limit or avoid:
- Processed foods and packaged snacks — These are often high in sodium.
- Cured or fatty meats — Such as bacon, sausage, and deli meat.
- Full-fat dairy — Like whole milk, butter, and cream.
- Sweets — Including sugary drinks.
- High-sodium condiments — Like soy sauce and pickles.
- Tropical oils — Like coconut and palm oils.
Key Benefits of the DASH Diet: Beyond Lowering Blood Pressure
Because the DASH diet focuses on fresh, healthy food, it’s not only great for lowering blood pressure. It’s also a good way to lose weight, gain energy, and feel better overall.
There are other DASH diet benefits, too. It can help to:
- Increase your calcium, magnesium, and fiber intake.
- Lower and manage cholesterol.
- Prevent diabetes.
How the DASH diet lowers blood pressure
By limiting sodium to 2,300 mg per day and emphasizing potassium-rich foods, the DASH diet helps relax blood vessels and flush excess sodium from the body. This combination effectively lowers blood pressure over time.
Additional DASH diet benefits
- Weight loss — Encourages calorie control through whole foods and portion guidance.
- Heart health — Reduces lower-density lipoprotein (LDL/“bad”) cholesterol and improves overall lipid profile.
- Diabetes management — Helps stabilize blood sugar through fiber-rich foods and balanced meals.
- Improved cholesterol — Encourages unsaturated fats from nuts, seeds, and fish.
The DASH diet is also high in key nutrients (potassium, magnesium, calcium, and fiber) that support healthy blood pressure and improve overall wellness.
How Do You Integrate the DASH Diet Into Your Lifestyle?
Start by making small changes to your diet — Aim to eat one additional serving of vegetables daily or limit salty, fried foods.
Other tips include:
- Avoid pickles, soy sauce, and anything pickled, brined, cured, or smoked.
- Don’t add salt to staples like pasta and rice.
- Eat fewer processed foods or switch to more natural versions, such as canned tomatoes with no added salt.
- Flavor salads, marinades, and vegetables with fresh herbs or a lime or lemon juice spritz.
- Include meatless meals each week.
- Look for other ways to flavor foods, like salt-free seasoning blends.
- Put the salt shaker away to break the habit of adding salt to meals at the table.
- Read food labels carefully.
- Speak with a registered dietitian to ensure you’re meeting your caloric needs.
- Substitute chicken or turkey for beef in recipes and avoid cured meats like bacon and ham, which are high in sodium.
Common Mistakes People Make on the DASH Diet (And How to Fix Them)
Even with the best intentions, it’s easy to slip up when starting the DASH diet. Here are a few common missteps and how to correct them:
1. Not tracking sodium properly
Many people don’t realize how much sodium hides in processed foods. Even “healthy” items like deli turkey or canned vegetables can contain a lot of salt.
Fix: Read food labels and choose low- or no-sodium versions when possible.
2. Relying on processed ‘healthy’ foods
Granola bars, flavored yogurts, and low-fat frozen meals can still contain plenty of added sugar and sodium.
Fix: Focus on whole, minimally processed foods and be sure to read nutrition labels.
3. Not getting enough key nutrients
DASH emphasizes potassium, magnesium, and fiber, but many foods fall short of having enough of these.
Fix: Eat more bananas, leafy greens, legumes, and whole grains to meet your nutrient needs.
To learn more about managing your blood pressure, visit the UPMC Heart and Vascular Institute or call 1-855-UPMC-HVI (876-2484).
Editor's Note: This article was originally published on , and was last reviewed on .