What is a DASH (Dietary Approaches to Stop Hypertension) Diet?

The DASH (Dietary Approaches to Stop Hypertension) diet is a flexible, balanced, and heart-healthy eating plan specifically designed to treat or prevent high blood pressure (hypertension).

Endorsed globally by health organizations, including the NHS in the UK and the American Heart Association (AHA) in the US, this dietary pattern focuses on reducing sodium while maximising your intake of nutrients that naturally lower blood pressure.

It emphasises whole foods rich in potassium, calcium, magnesium, and dietary fiber, helping to relax blood vessels and improve overall cardiovascular function.

10 Essential Rules of the DASH Eating Plan

A standard 2,000-calorie-a-day DASH eating plan features specific daily and weekly targets. Below is a guide structured to accommodate both US and UK measurements to help you track your portions effectively:

1. Vegetables (4–5 Servings per Day)

Vegetables are packed with potassium, magnesium, and fiber.

• What counts as a serving: 1 cup (approx. 30g) of raw leafy salad vegetables (like spinach or lettuce), 1/2 cup (approx. 75g) of chopped raw or cooked vegetables (such as broccoli, carrots, or tomatoes), or 125ml / 4 fl oz of 100% vegetable juice.

2. Fruits (4–5 Servings per Day)

Fruits offer a sweet, fiber-rich way to get vital heart-healthy vitamins and minerals.

• What counts as a serving: 1 medium whole fruit (such as an apple, banana, or orange), 1/2 cup (approx. 80g) of fresh, frozen, or canned fruit, or 1/4 cup (approx. 40g) of dried fruit (like raisins or apricots).

3. Whole Grains (6–8 Servings per Day)

Whole grains retain their natural fiber and nutrients, unlike refined grains. Look for “100% whole grain” or “whole wheat” in the US, and look for “wholemeal” labels when shopping in the UK.

• What counts as a serving: 1 slice of whole-grain/wholemeal bread, 1 oz (approx. 28g) of dry, unsweetened ready-to-eat cereal, or 1/2 cup (approx. 100g) of cooked brown rice, whole-wheat pasta, or oatmeal/porridge.

4. Low-Fat or Fat-Free Dairy (2–3 Servings per Day)

Dairy products are a primary source of calcium and vitamin D in the DASH diet, which help regulate blood pressure.

• What counts as a serving: 1 cup (240ml / 8 fl oz) of skimmed/low-fat milk, 1 cup (approx. 200g) of low-fat yogurt, or 1.5 oz (approx. 42g) of low-fat cheese.

5. Lean Meats, Poultry, and Fish (6 or Fewer Servings per Day)

While plant-based foods are the core of DASH, lean animal proteins are permitted in moderation because they provide high-quality protein and essential B vitamins.

• What counts as a serving: 1 oz (approx. 30g) of cooked skinless chicken, turkey, or lean beef, 1 oz (approx. 30g) of grilled fish (such as salmon or cod), or 1 whole egg.

6. Nuts, Seeds, and Legumes (4–5 Servings per Week)

These are excellent sources of healthy monouten saturated fats, magnesium, protein, and fiber.

• What counts as a serving: 1.5 oz (approx. 40g) of unsalted nuts (like almonds or walnuts), 2 tablespoons (approx. 15g) of seeds (like sunflower or chia seeds), or 1/2 cup (approx. 90g) of cooked beans, lentils, or chickpeas.

7. Fats and Oils (2–3 Servings per Day)

The DASH diet embraces healthy fats while restricting saturated fats and completely avoiding trans fats, which can clog arteries.

• What counts as a serving: 1 teaspoon (approx. 5ml) of soft margarine or liquid vegetable oil (such as olive oil or rapeseed/canola oil), 1 tablespoon (approx. 15g) of low-fat mayonnaise, or 2 tablespoons of light salad dressing.

8. Sodium and Salt Limits

Controlling salt intake is the most critical element of the DASH diet for lowering blood pressure. The plan offers two tiers depending on your health goals:

• Standard DASH Diet: Limits sodium to 2,300 milligrams (mg) per day, which equates to roughly 1 teaspoon or 6 grams (g) of table salt. This aligns with standard public health guidelines in both the US and the UK.

• Lower-Sodium DASH Diet: Limits sodium to 1,500 mg per day (about 2/3 teaspoon or 3.75g of salt). This stricter level is highly recommended for individuals who already have diagnosed hypertension, kidney disease, or a high risk of cardiovascular disease.

9. Sweets and Added Sugars (5 or Fewer Servings per Week)

You do not have to banish sweets entirely, but added sugars should be strictly limited to prevent weight gain and metabolic strain.

• What counts as a serving: 1 tablespoon (approx. 15g) of sugar, jelly, or jam, 1 tablespoon (approx. 20g) of maple syrup or honey, or 1 cup (240ml / 8 fl oz) of sweetened diet lemonade or soda/fizzy drink.

10. Why Choose DASH?

Alongside lowering blood pressure, the DASH diet is widely praised by major international health bodies, including the National Kidney Foundation, the British Heart Foundation, and Diabetes UK.

Because it emphasizes nutrient-dense, filling foods, it naturally supports sustainable weight loss, lowers LDL (‘bad’) cholesterol, reduces the risk of stroke, and protects against developing type 2 diabetes.

If you want to get started, you can design your own menus by exploring resources provided by the National Heart, Lung, and Blood Institute (NHLBI) in the US, or review healthy eating and blood pressure guides provided by the NHS and Blood Pressure UK.