What is Included in the DASH Diet
The DASH (Dietary Approaches to Stop Hypertension) diet emphasizes fruits, vegetables, and low-fat dairy products; includes whole grains, poultry, fish, and nuts; and is reduced in fats, red meat, sweets, and sugar-containing beverages. 1
Core Food Components
Foods to Emphasize
- Fruits and vegetables: 5-9 servings daily, which provides the foundation of the diet and has been shown to be particularly effective for blood pressure reduction 2
- Low-fat dairy products: 2-4 servings daily to enhance blood pressure-lowering effects 2
- Whole grains: Emphasized as a primary carbohydrate source rather than refined grains 1
- Lean proteins: Poultry, fish, and nuts are preferred protein sources 1
- Nuts and legumes: Included as important components of the dietary pattern 1
Foods to Limit or Reduce
- Red meat: Significantly reduced compared to typical American diets 1
- Sweets and sugar-containing beverages: Minimized in the eating pattern 1
- Total fat: Reduced overall, particularly saturated fat to less than 7% of total calories 2
- Sodium: Limited to 2,400 mg (100 mmol) per day, with further reduction to 1,500 mg/day providing additional benefits 2
Nutritional Characteristics
The DASH diet is nutritionally rich in specific minerals and macronutrients that contribute to its blood pressure-lowering effects 1:
- High in potassium, magnesium, and calcium: These minerals are naturally abundant due to the emphasis on fruits, vegetables, and low-fat dairy 1
- High in dietary fiber: Provided by fruits, vegetables, and whole grains 1
- Reduced in total fat, saturated fat, and cholesterol: Achieved by limiting red meat and emphasizing lean proteins 1
- Slightly increased in protein: Compared to typical American diets 1
Macronutrient Distribution
The recommended macronutrient balance includes 2:
- Carbohydrates: 50-55% of total calories
- Fats: 30-35% of total calories
- Protein: 10-15% of total calories
Clinical Effectiveness
The DASH diet produces rapid blood pressure reductions, with effects occurring within only 2 weeks of implementation. 1 The diet lowered systolic blood pressure by 5.5 mm Hg and diastolic blood pressure by 3.0 mm Hg in all participants 1. Notably, the effects were significantly greater in African Americans (systolic and diastolic BP reductions of 6.9 and 3.7 mm Hg) compared to white participants (3.3 and 2.4 mm Hg) 1, 2. In hypertensive individuals, the reductions were even more striking at 11.6/5.3 mm Hg 1.
Important Caveats
- Multiple dietary components work together: It is likely that several aspects of the diet, rather than just one nutrient or food, produce the blood pressure-lowering effect 1
- Weight maintenance is important: The diet should be implemented while maintaining stable body weight to isolate the dietary effects 3
- Sodium reduction enhances effects: The DASH diet lowered blood pressure at each of three sodium levels tested, though the extent of BP reduction was less when sodium was already very low (1.5 g/day) 1
- Beyond blood pressure: The DASH diet also improves insulin resistance, hyperlipidemia, and helps with weight management 4, 5