DASH Eating Plan

Summary

DASH stands for Dietary Approaches to Stop Hypertension. It is an eating plan that is based on research studies sponsored by the National Heart, Lung, and Blood Institute (NHLBI). These studies showed that DASH lowers high blood pressure and improves levels of cholesterol. This reduces your risk of getting heart disease.

The DASH eating plan:

• Emphasizes vegetables, fruits, and whole-grains
• Includes fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
• Limits foods that are high in saturated fat. These foods include fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils.
• Limits sugar-sweetened beverages and sweets

Along with DASH, other lifestyle changes can help lower your blood pressure. They include staying at a healthy weight, exercising, and not smoking.

NIH: National Heart, Lung, and Blood Institute

National Heart, Lung, and Blood Institute

Learn More

• Can Whole-Grain Foods Lower Blood Pressure? Mayo Foundation for Medical Education and Research
• DASH diet to lower high blood pressure Medical Encyclopedia
• DASH Diet: Healthy Eating to Lower Your Blood Pressure Mayo Foundation for Medical Education and Research
• DASH Eating Plan National Heart, Lung, and Blood Institute
• DASH Eating Plan: Reducing Blood Pressure through Diet and Lifestyle Academy of Nutrition and Dietetics
• Getting Started on DASH National Heart, Lung, and Blood Institute
• Tips to Reduce Salt and Sodium National Heart, Lung, and Blood Institute
• Understanding the DASH diet Medical Encyclopedia
• Why the DASH Eating Plan Works National Heart, Lung, and Blood Institute
• Your Guide To Lowering Your Blood Pressure with DASH National Heart, Lung, and Blood Institute

Clinical Trials

• ClinicalTrials.gov: DASH Diet National Institutes of Health

Patient Handouts

• DASH Eating Plan: Tips to Keep on Track National Heart, Lung, and Blood Institute
• Week with the DASH Eating Plan National Heart, Lung, and Blood Institute

NIH MedlinePlus Magazine

• DASH: Eat Your Way to Lower Blood Pressure

Living With

• Healthy Recipes: Low Sodium National Library of Medicine

Specifics

• Healthy Recipes: Low-fat National Library of Medicine

Genetics

• Hypertension: MedlinePlus Genetics National Library of Medicine

Journal Articles

• DASH Eating Plan