What Is the DASH Diet? A Heart-Friendly Way to Eat

Author: Imani Brooks · Posted: October 23, 2026 · Updated: October 23, 2026

#dash diet #blood pressure #heart health #sodium

The short answerDASH stands for Dietary Approaches to Stop Hypertension. It's an eating pattern developed through US research to help lower blood pressure, built on vegetables, fruit, whole grains, low-fat dairy, beans, nuts, fish and poultry, with less sodium, saturated fat and added sugar. Studies show it can lower blood pressure, especially when combined with less salt.

A lunch spread with a whole-wheat wrap filled with grilled chicken and spinach, a bowl of mixed berries with yogurt, a sliced orange and a small dish of unsalted almonds

DASH stands for Dietary Approaches to Stop Hypertension. It’s an eating plan developed through research funded by the US National Heart, Lung, and Blood Institute to help lower blood pressure. DASH emphasizes vegetables, fruit, whole grains, low-fat dairy, beans, nuts, fish and poultry, while limiting sodium, saturated fat, red meat and added sugar. In clinical trials, it lowered blood pressure within a few weeks, with even bigger drops when sodium was reduced as well.

Where DASH comes from

The original DASH trial, published in the late 1990s, compared a typical American diet with a diet rich in fruits and vegetables and with the full DASH pattern. The full DASH diet lowered blood pressure the most. A follow-up study, DASH-Sodium, showed that pairing the DASH pattern with lower sodium intake lowered blood pressure even further. Since then, many health organizations have recommended DASH as a heart-healthy way to eat for nearly everyone, not only people with high blood pressure.

Daily servings at 2,000 calories

These are the standard DASH targets for a 2,000-calorie day. Your servings may be higher or lower depending on your energy needs.

Food group	Servings
Grains, mostly whole grains	6–8 per day
Vegetables	4–5 per day
Fruits	4–5 per day
Fat-free or low-fat dairy	2–3 per day
Lean meats, poultry and fish	6 oz or less per day
Nuts, seeds and legumes	4–5 per week
Fats and oils	2–3 per day
Sweets and added sugars	5 or fewer per week

What counts as a serving?

DASH servings are smaller than many people expect:

Grains: 1 slice of bread, 1 ounce of dry cereal, or 1/2 cup of cooked rice, pasta or cereal
Vegetables: 1 cup of raw leafy greens, or 1/2 cup of cut-up raw or cooked vegetables
Fruits: 1 medium fruit, 1/2 cup of fresh, frozen or canned fruit, or 1/4 cup of dried fruit
Dairy: 1 cup of milk or yogurt, or 1 1/2 ounces of cheese
Nuts and legumes: 1/3 cup of nuts, 2 tablespoons of seeds or peanut butter, or 1/2 cup of cooked beans
Fats: 1 teaspoon of oil or soft margarine, or 1 tablespoon of mayonnaise
Sweets: 1 tablespoon of sugar or jam

Two sodium levels

DASH comes in two versions:

Standard DASH: up to 2,300 milligrams of sodium a day.
Lower-sodium DASH: up to 1,500 milligrams a day, which produced the largest blood pressure reductions in research.

If you’re starting from a typical diet, trimming sodium gradually is easier on your taste buds. Our guide on how much sodium per day has practical tips.

A sample DASH day

Meal	Example
Breakfast	Oatmeal with sliced banana and a sprinkle of walnuts, plus a glass of low-fat milk
Lunch	Whole-wheat wrap with grilled chicken or chickpeas, spinach, tomato and cucumber; an orange
Snack	Low-fat yogurt with berries
Dinner	Baked fish or black bean patties, brown rice, steamed broccoli and a green salad with olive oil vinaigrette
Extra	A handful of unsalted almonds or a pear

Making DASH work for you

Lactose intolerant? Try lactose-free milk and yogurt, or calcium-fortified soy alternatives.
Vegetarian? Swap meat for beans, lentils, tofu and eggs.
On a budget? Frozen vegetables, rinsed canned beans, oats, bananas and carrots are affordable DASH staples.
Cooking family favorites? DASH principles fit dishes from around the world. Vegetable-packed stir-fries, bean stews, grilled fish with rice and lentil curries all work with a little less salt and a little more produce.

Who should check with a doctor first

DASH is safe for most people, but it’s high in potassium and phosphorus, which may not suit everyone with advanced kidney disease. If you have kidney disease, take medications that affect potassium, or are being treated for high blood pressure, talk with your doctor or a registered dietitian before making big changes. Never stop or adjust blood pressure medication on your own.

DASH shares a lot with the Mediterranean diet, though DASH puts more emphasis on low-fat dairy and specific sodium targets. Potassium, a key DASH nutrient, is explained in our guide to electrolytes.

The bottom line

The DASH diet is a research-backed eating plan built on vegetables, fruit, whole grains, low-fat dairy, beans, nuts and lean proteins, with limits on sodium, saturated fat and sweets. It can lower blood pressure within weeks and supports overall heart health. Start by adding a few servings of produce a day, cut sodium gradually, and work with your care team if you have a medical condition.

Frequently asked questions

How quickly does the DASH diet lower blood pressure?

In the original research, blood pressure began to fall within a few weeks of starting the DASH pattern. Individual results vary, and the effect is larger when sodium is also reduced. Keep taking any prescribed medication unless your doctor tells you otherwise.

Is the DASH diet good for weight loss?

DASH wasn't designed for weight loss, but its emphasis on vegetables, fruit, whole grains and lean proteins makes it a filling, nutrient-rich pattern. Many people combine DASH with a modest calorie reduction if weight loss is one of their goals.

Can I follow DASH if I'm lactose intolerant or vegetarian?

Yes. Lactose-free milk and yogurt or calcium-fortified soy alternatives can replace regular dairy. Vegetarians can swap meat, poultry and fish for beans, lentils, tofu and eggs while keeping the rest of the pattern the same.

What's the difference between DASH and the Mediterranean diet?

Both are rich in vegetables, fruit, whole grains, beans and nuts. DASH gives specific serving targets, sets sodium limits and emphasizes low-fat dairy, while the Mediterranean pattern is less structured and highlights olive oil and fish.

Sources

This guide is general information, not medical advice. For a health condition, pregnancy or a history of disordered eating, please talk with a doctor or registered dietitian.