Table of ContentsView AllTable of ContentsDASH Diet and Blood PressureFood ListWhat to Eat or AvoidDASH vs. MediterraneanRisksWhat’s Not on the DASH Diet?
Table of ContentsView All
View All
Table of Contents
DASH Diet and Blood Pressure
Food List
What to Eat or Avoid
DASH vs. Mediterranean
Risks
What’s Not on the DASH Diet?
The DASH diet is a nutritional intervention for loweringblood pressure. “DASH” stands for “Dietary Approaches to Stop Hypertension.”
The DASH diet generally emphasizes a high intake of fruits, vegetables, low-fat or nonfat dairy, nuts, seeds, lentils, beans, andwhole grains. It limits the consumption of red and processed meat, sweets, soda, andsodium(salt).
This article will explore the ins and outs of the DASH diet, including its health benefits and how it compares to the Mediterranean diet. A summary of specific foods to eat or avoid on the diet will also be provided.
Lowering Blood Pressure Through the DASH Diet
Scientific studies consistently support the DASH diet as an effective intervention for high blood pressure.
High blood pressure (hypertension) is a health condition that often causes no symptoms but can lead to serious complications likeheart disease,stroke, andkidney disease.
Blood Pressure CategoriesThe American College of Cardiology and the American Heart Association (ACC/AHA) guidelines categorize blood pressure in the following ways:Normal: Systolic pressure (the first number) less than 120anddiastolic pressure (the second number) less than 80 millimeters of mercury (mm Hg)Elevated (prehypertension): Systolic pressure between 120 and 129anddiastolic pressure less than 80 mm HgStage 1 hypertension: Systolic pressure between 130 and 139ordiastolic pressure between 80 and 89Stage 2 hypertension: Systolic pressure at least 140ordiastolic pressure at least 90 mm HgThesystolic pressureis the force on the arteries that each heartbeat generates. Thediastolic pressureis the force felt against the artery walls when the heart rests between beats.
Blood Pressure Categories
The American College of Cardiology and the American Heart Association (ACC/AHA) guidelines categorize blood pressure in the following ways:Normal: Systolic pressure (the first number) less than 120anddiastolic pressure (the second number) less than 80 millimeters of mercury (mm Hg)Elevated (prehypertension): Systolic pressure between 120 and 129anddiastolic pressure less than 80 mm HgStage 1 hypertension: Systolic pressure between 130 and 139ordiastolic pressure between 80 and 89Stage 2 hypertension: Systolic pressure at least 140ordiastolic pressure at least 90 mm HgThesystolic pressureis the force on the arteries that each heartbeat generates. Thediastolic pressureis the force felt against the artery walls when the heart rests between beats.
The American College of Cardiology and the American Heart Association (ACC/AHA) guidelines categorize blood pressure in the following ways:
Thesystolic pressureis the force on the arteries that each heartbeat generates. Thediastolic pressureis the force felt against the artery walls when the heart rests between beats.
Besides lowering blood pressure, research suggests the DASH diet has other health benefits, including:
The widespread benefits of the DASH diet are attributed to its nutrient-dense components, including high amounts of fiber,magnesium,calcium,protein, andpotassium.
The diet also emphasizes eatingunsaturated fats. These healthy fats lower blood levels oflow-density lipoprotein (LDL), a harmful cholesterol that causes fatty buildup in the arteries (atherosclerosis).
How Are High Blood Pressure and Atherosclerosis Linked?
DASH Diet Food List
The DASH diet is intended to be flexible and well-balanced. It does not emphasize special foods to eat. Instead, the diet focuses on eating a specific number of servings from various food groups.
The number of servings depends on how manycaloriesyou need to consume daily, with calories ranging from 1,600 to 3,200 per day for adults.
How Many Daily Calories Do I Need?Recommended daily caloric intake depends on gender, age, weight, and activity level. Use acalorie calculatoror speak with a healthcare provider if you need help determining how many calories to eat in a day.
How Many Daily Calories Do I Need?
Recommended daily caloric intake depends on gender, age, weight, and activity level. Use acalorie calculatoror speak with a healthcare provider if you need help determining how many calories to eat in a day.
For a 2,000-calorie diet per day, the DASH diet advises the following servings and foods:
The diet also encourages four or five servings of nuts, seeds, dry beans, peas, and five or fewer sweetsper week.
Regardingsalt intake, the DASH diet allows for 2,300 milligrams (mg) daily. This is equivalent to about 1 teaspoon of table salt.
Some people (under the guidance of a healthcare provider) opt for an even lower sodium goal of 1,500 mg. This lower salt limit goal can lower blood pressure even more.
Heart Healthy Foods: What to Eat and What to Avoid
DASH Diet Recommendations and Restrictions
The DASH diet encourages a high intake of certain food groups and a limited intake of others.
Here is a visual summary of what foods are encouraged vs. restricted in the DASH diet.
EatVegetables and fruits(e.g., broccoli, potatoes, spinach, apples, oranges, and raisins)Whole grains(e.g., oatmeal, whole wheat pasta, brown rice)Low-fat or fat-free dairy(e.g., fat-free milk and low-fat yogurt)Lean protein(e.g., skinless chicken, fish, and eggs)Nuts, seeds, and legumes(e.g., almonds, peanuts, green beans, and chickpeas)Healthy fats and oils(e.g., soft margarine, olive oil, and light salad dressing)Low-fat sweets(e.g., fruit-flavored gelatin, maple syrup, sorbet, and hard candy)Restrict or AvoidHigh-salt foods(e.g., processed meats like bacon, frozen dinners, pizza, and canned soups)Red meat(e.g., beef, pork, lamb veal)Full-fat dairy(e.g., butter, heavy cream, whole milk)Added sugars(e.g., soda, sweets)
EatVegetables and fruits(e.g., broccoli, potatoes, spinach, apples, oranges, and raisins)Whole grains(e.g., oatmeal, whole wheat pasta, brown rice)Low-fat or fat-free dairy(e.g., fat-free milk and low-fat yogurt)Lean protein(e.g., skinless chicken, fish, and eggs)Nuts, seeds, and legumes(e.g., almonds, peanuts, green beans, and chickpeas)Healthy fats and oils(e.g., soft margarine, olive oil, and light salad dressing)Low-fat sweets(e.g., fruit-flavored gelatin, maple syrup, sorbet, and hard candy)
Vegetables and fruits(e.g., broccoli, potatoes, spinach, apples, oranges, and raisins)
Whole grains(e.g., oatmeal, whole wheat pasta, brown rice)
Low-fat or fat-free dairy(e.g., fat-free milk and low-fat yogurt)
Lean protein(e.g., skinless chicken, fish, and eggs)
Nuts, seeds, and legumes(e.g., almonds, peanuts, green beans, and chickpeas)
Healthy fats and oils(e.g., soft margarine, olive oil, and light salad dressing)
Low-fat sweets(e.g., fruit-flavored gelatin, maple syrup, sorbet, and hard candy)
Restrict or AvoidHigh-salt foods(e.g., processed meats like bacon, frozen dinners, pizza, and canned soups)Red meat(e.g., beef, pork, lamb veal)Full-fat dairy(e.g., butter, heavy cream, whole milk)Added sugars(e.g., soda, sweets)
High-salt foods(e.g., processed meats like bacon, frozen dinners, pizza, and canned soups)
Red meat(e.g., beef, pork, lamb veal)
Full-fat dairy(e.g., butter, heavy cream, whole milk)
Added sugars(e.g., soda, sweets)
DASH vs. Mediterranean Diet
The DASH andMediterranean dietshare some features. They both encourage the consumption of whole grains, fruits, and vegetables and discourage the consumption of foods high in salt, added sugar, orsaturated fatslike red meat and processed foods.
Both diets also help protect against several chronic diseases, notably stroke, heart disease, and diabetes.
There are subtle differences, however, between the diets. These differences include:
Getting StartedThe DASH and Mediterranean diets are both excellent, well-balanced ways of eating. To ensure the diet is appropriate for your care, talk with a healthcare provider or a registered dietitian before starting one.
Getting Started
The DASH and Mediterranean diets are both excellent, well-balanced ways of eating. To ensure the diet is appropriate for your care, talk with a healthcare provider or a registered dietitian before starting one.
Dietitian vs. Nutritionist: Similar But Different
Are There Any Risks on the DASH Diet?
The DASH diet is not recommended for individuals withdecompensated cirrhosis(sudden loss of liver function).
The diet may also need to be modified to accommodate certain health condition.Here are key examples:
Incidentally, the DASH diet contains many high-fiber foods, which can causebloating.Slowly incorporate high-fiber foods (e.g., fruits, vegetables, and whole grains) into your diet over several weeks to combat this uncomfortable symptom.
The DASH diet has no specific guidelines regarding alcohol. This is interesting because alcohol intake, especially heavy drinking, has been linked to high blood pressure.As such, your healthcare provider or dietitian will likely recommend limiting alcohol consumption.
The European Society of Hypertension and the European Society of Cardiology (ESH/ESC) guidelines recommend limiting daily alcohol consumption to two or fewer drinks for men and one or fewer drinks for women.(The terms for sex or gender from the source are used.)
If you are starting the DASH diet, follow a healthcare provider’s recommendations regarding alcohol. Their guidance may differ based on your medical history.
Should You Drink Alcohol If You Have High Blood Pressure?
Summary
“DASH” stands for “Dietary Approaches to Stop Hypertension.” As its name suggests, the DASH diet is an effective strategy for helping lower blood pressure. It has other health benefits, too, like losing weight, if needed, and protecting your heart from disease.
The DASH diet focuses on eating a specific number of servings from different food groups. The diet is generally rich in fruits, vegetables, whole grains, low-fat or nonfat dairy, beans, nuts, seeds, and lean proteins like fish or chicken. It limits the intake of red and processed meat, soda, sweets, and salt.
The DASH and Mediterranean diet are both hearty-healthy eating patterns. However, unlike the Mediterranean diet, the DASH diet does not promote alcohol intake. Also, while the DASH diet encourages consuming olive oil, it’s not an exclusive component as it is with the Mediterranean diet.
17 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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