Heart health
DASH Diet for Lower Blood Pressure: Food List and Daily Servings
DASH stands for Dietary Approaches to Stop Hypertension. It is consistently ranked among the best diets for heart health and has been shown in clinical trials to lower blood pressure within a few weeks.
Daily serving targets (2,000 kcal)
- Grains: 6-8, mostly whole
- Vegetables: 4-5
- Fruit: 4-5
- Low-fat dairy: 2-3
- Lean meat, poultry or fish: up to 6 oz (170 g)
- Nuts, seeds and legumes: 4-5 per week
- Fats and oils: 2-3
- Sweets: 5 or fewer per week
Sodium targets
The standard DASH diet limits sodium to 2,300 mg per day (about one teaspoon of salt); the lower-sodium version aims for 1,500 mg. Most of our sodium comes from processed and restaurant foods, so reading labels matters more than removing the salt shaker.
Why it works
The diet is rich in potassium, magnesium and calcium, nutrients that help regulate blood pressure, and low in saturated fat and sodium.
A sample day
- Breakfast: oatmeal with banana and walnuts, low-fat milk.
- Lunch: turkey and avocado whole-grain sandwich with a spinach salad.
- Dinner: baked cod, sweet potato and steamed broccoli.
Important note
If you take blood pressure medication, tell your doctor before making major diet changes, and do not stop medication on your own.
Frequently asked questions
How fast does DASH lower blood pressure?
Studies show changes within two weeks, with the biggest effect in people who also cut sodium.
Is DASH good for weight loss?
It is not designed for weight loss but can be adapted by choosing a lower calorie level.
This article is for general education and is not medical advice. Speak with a doctor or registered dietitian before starting a new diet, particularly if you have a medical condition, take medication, are pregnant or breastfeeding.