The DASH diet is the most scientifically validated diet for lowering blood pressure. Developed by the National Heart, Lung, and Blood Institute (NHLBI), it has been tested in multiple large-scale clinical trials and is recommended by the American Heart Association, the World Health Organization, and virtually every major cardiology body worldwide.
In clinical trials, the DASH diet reduced systolic blood pressure by 8-14 mmHg within two weeks. When combined with sodium restriction, the reductions were even larger. For many people with Stage 1 hypertension, DASH alone can bring readings back into the normal blood pressure range.
This guide gives you everything you need to start: what to eat, what to avoid, a full 7-day meal plan, a shopping list, and practical tips for making it stick.
What Is the DASH Diet?
DASH stands for Dietary Approaches to Stop Hypertension. Unlike fad diets, it is not about cutting entire food groups or counting calories. Instead, it focuses on eating a balanced mix of whole foods that are naturally rich in the nutrients that lower blood pressure: potassium, magnesium, calcium, and fibre.
At the same time, it limits nutrients that raise blood pressure: sodium, saturated fat, and added sugars.
How the DASH Diet Lowers Blood Pressure
The diet works through several complementary mechanisms:
- Potassium helps your kidneys excrete excess sodium and relaxes blood vessel walls
- Magnesium relaxes smooth muscle in arteries, reducing resistance to blood flow
- Calcium supports proper blood vessel contraction and relaxation
- Fibre improves gut health, reduces inflammation, and supports healthy cholesterol levels
- Lower sodium reduces fluid retention and blood volume, directly lowering pressure
For a deeper dive into how these nutrients affect your readings, see our guide to understanding blood pressure readings.
DASH Diet Daily Servings
The standard DASH diet is based on approximately 2,000 calories per day. Here are the recommended daily servings for each food group:
Whole Grains: 6-8 Servings
One serving equals 1 slice of whole wheat bread, 1/2 cup cooked brown rice or pasta, or 1/2 cup cooked oatmeal. Choose whole grains over refined grains whenever possible, as they retain more fibre, magnesium, and B vitamins.
Vegetables: 4-5 Servings
One serving equals 1 cup raw leafy greens or 1/2 cup cooked vegetables. Prioritise potassium-rich options like spinach, sweet potatoes, tomatoes, broccoli, and carrots. Fresh, frozen, and canned (low-sodium) all count.
Fruits: 4-5 Servings
One serving equals 1 medium fruit, 1/2 cup fresh or frozen fruit, or 60 ml (1/4 cup) dried fruit. Berries, bananas, oranges, apples, and melons are excellent choices. Eat whole fruit rather than juice to get the full fibre benefit.
Low-Fat Dairy: 2-3 Servings
One serving equals 250 ml (1 cup) of skim or low-fat milk, 200 g yoghurt, or 45 g cheese. Dairy provides calcium, vitamin D, and protein. Choose plain yoghurt over flavoured varieties to avoid added sugar.
Lean Meat, Poultry, and Fish: 6 Servings or Fewer
One serving equals 30 g (1 oz) cooked meat, poultry, or fish. Choose skinless poultry, fish (especially fatty fish like salmon and mackerel for omega-3s), and lean cuts. Limit red meat to 1-2 times per week.
Nuts, Seeds, and Legumes: 4-5 Servings Per Week
One serving equals 1/3 cup nuts, 2 tablespoons seeds, or 1/2 cup cooked beans. Almonds, walnuts, flaxseeds, lentils, and chickpeas are all excellent sources of magnesium, potassium, and plant protein.
Fats and Oils: 2-3 Servings
One serving equals 1 teaspoon of vegetable oil, 1 tablespoon of mayonnaise, or 2 tablespoons of salad dressing. Choose unsaturated fats (olive oil, canola oil) over saturated fats (butter, coconut oil).
Sweets: 5 or Fewer Per Week
One serving equals 1 tablespoon of sugar, jam, or honey, or 250 ml lemonade. The DASH diet does not completely eliminate sweets but limits them significantly.
Sodium Limits
7-Day DASH Diet Meal Plan
Here is a complete week of meals following the DASH diet. Each day stays under 2,300 mg sodium and provides approximately 4,500 mg potassium, 500 mg magnesium, and 30 g fibre.
Day 1 (Monday)
- Breakfast: Rolled oats with sliced banana, walnuts, and a drizzle of honey. 250 ml skim milk.
- Lunch: Grilled chicken salad with spinach, tomatoes, cucumber, chickpeas, and olive oil vinaigrette. 1 whole wheat roll.
- Snack: 1 apple with 2 tablespoons almond butter.
- Dinner: Baked salmon with roasted sweet potato and steamed broccoli. Side of brown rice.
Day 2 (Tuesday)
- Breakfast: Whole wheat toast with mashed avocado and a poached egg. 1 orange.
- Lunch: Lentil and vegetable soup with a side of mixed green salad. 1 slice whole grain bread.
- Snack: 200 g plain Greek yoghurt with blueberries.
- Dinner: Grilled turkey breast with quinoa, roasted carrots, and steamed green beans.
Day 3 (Wednesday)
- Breakfast: Smoothie with spinach, banana, frozen berries, flaxseeds, and low-fat yoghurt.
- Lunch: Whole wheat wrap with grilled chicken, lettuce, tomato, and hummus. 1 pear.
- Snack: Handful of unsalted almonds and a small glass of beetroot juice.
- Dinner: Baked cod with roasted potatoes, asparagus, and a side salad with olive oil dressing.
Day 4 (Thursday)
- Breakfast: Steel-cut oatmeal with pumpkin seeds, cinnamon, and fresh berries. Green tea.
- Lunch: Black bean and corn salad with avocado, rocket, red onion, and lime dressing.
- Snack: Celery sticks with 2 tablespoons peanut butter.
- Dinner: Grilled chicken stir-fry with capsicum, broccoli, snap peas, and brown rice. Low-sodium soy sauce.
Day 5 (Friday)
- Breakfast: Whole grain cereal with skim milk, sliced strawberries, and a tablespoon of ground flaxseed.
- Lunch: Mediterranean tuna salad (canned tuna in water, white beans, cherry tomatoes, olives, olive oil). Whole wheat pita.
- Snack: 200 g plain yoghurt with pomegranate seeds.
- Dinner: Grilled mackerel with baked sweet potato, sauteed spinach with garlic, and a glass of water with lemon.
Day 6 (Saturday)
- Breakfast: Wholemeal pancakes with fresh blueberries and a small drizzle of maple syrup. 250 ml skim milk.
- Lunch: Chickpea and vegetable curry with brown rice. Side of cucumber and tomato salad.
- Snack: 1 banana and a small handful of walnuts.
- Dinner: Lean beef stir-fry (limit to 90 g) with capsicum, mushrooms, snow peas, and brown rice noodles.
Day 7 (Sunday)
- Breakfast: Scrambled eggs (2) with sauteed mushrooms and tomatoes on whole grain toast. 1 orange.
- Lunch: Minestrone soup (low sodium) with a large mixed salad and crusty whole grain bread.
- Snack: Carrot and capsicum sticks with hummus. Green tea.
- Dinner: Baked salmon with lemon and herbs, roasted beetroot, quinoa, and steamed broccoli.
Meal Prep Tip
DASH Diet Shopping List
Use this as a starting point for your weekly shop. Buy fresh produce in season for the best value and nutrition.
Produce
- Spinach, rocket, and mixed salad greens
- Broccoli, carrots, capsicum, tomatoes, sweet potatoes
- Bananas, blueberries, oranges, apples, pears
- Avocados, celery, cucumber, mushrooms
- Garlic, onions, lemon, fresh herbs (basil, parsley)
Protein
- Skinless chicken breast or thigh
- Salmon, mackerel, or cod fillets
- Lean turkey mince
- Eggs (free-range)
- Canned tuna in water (low sodium)
Grains and Legumes
- Rolled oats or steel-cut oats
- Brown rice and quinoa
- Whole wheat bread and wraps
- Canned beans: chickpeas, black beans, lentils, white beans (low sodium or rinse well)
- Whole grain pasta
Dairy
- Skim or low-fat milk
- Plain Greek yoghurt (no added sugar)
- Low-fat cheese (in moderation)
Nuts, Seeds, and Oils
- Unsalted almonds, walnuts
- Pumpkin seeds, flaxseeds (ground)
- Extra virgin olive oil
- Natural peanut or almond butter (no added salt)
Read the Labels
Foods to Limit on the DASH Diet
The DASH diet doesn't ban any food entirely, but several categories should be significantly reduced:
- Sodium: Stay under 2,300 mg/day (1,500 mg for greater effect). Avoid processed meats, canned soups, fast food, and salty snacks.
- Red meat: Limit to 1-2 servings per week. Choose lean cuts when you do eat it.
- Added sugars: Limit sugary drinks, desserts, and sweets to 5 servings or fewer per week.
- Saturated fat: Choose low-fat dairy, lean meats, and plant-based oils over butter and full-fat products.
- Alcohol: Limit to 1 drink per day for women, 2 for men. Excessive alcohol raises blood pressure.
DASH Diet vs Other Diets for Blood Pressure
DASH vs Mediterranean Diet
Both diets are heart-healthy and share many similarities: plenty of fruits, vegetables, whole grains, and healthy fats. The key differences are that DASH specifically limits sodium and emphasises low-fat dairy, while the Mediterranean diet allows more olive oil, moderate wine, and full-fat dairy. For pure blood pressure reduction, DASH has stronger clinical evidence. Many experts recommend combining elements of both.
DASH vs Keto
The ketogenic diet restricts carbohydrates to under 50 g per day, which eliminates many DASH staples like whole grains, most fruits, and legumes. While keto can help with weight loss (which indirectly lowers BP), it has not been studied specifically for blood pressure and lacks the potassium, fibre, and magnesium that make DASH effective. DASH is the evidence-based choice for hypertension.
DASH vs Low-Sodium Diet Alone
Simply cutting sodium helps, but DASH goes further. The original DASH trial showed that the full DASH eating pattern lowered blood pressure even without reducing sodium. Combining DASH with low sodium produces the largest reductions, more than either approach alone.
Tips for Sticking with the DASH Diet
Changing your diet is hard. Here are practical strategies that make DASH sustainable long term:
- Start gradually. Add one extra serving of vegetables and one extra serving of fruit per day in the first week. Build from there.
- Season with herbs and spices instead of salt. Garlic, lemon juice, black pepper, cumin, paprika, and fresh herbs add flavour without sodium.
- Cook at home more. Restaurant meals contain 2-3 times more sodium than home-cooked meals on average.
- Keep healthy snacks visible. Put a fruit bowl on the counter and nuts in a jar by your desk.
- Rinse canned foods. This removes about 40% of the sodium from canned beans, vegetables, and tuna.
- Plan your meals weekly. Spending 15 minutes on Sunday planning the week prevents last-minute takeaway decisions.
- Eat before you shop. Grocery shopping while hungry leads to impulse purchases of processed, salty snacks.
For more practical strategies, see our guide on tips to lower your blood pressure effectively and our lifestyle hacks for blood pressure control.
How the DASH Diet Compares: The Evidence
The DASH diet is one of the most rigorously studied dietary interventions in medicine. Here are the landmark results:
- Original DASH Trial (1997): Reduced systolic BP by 5.5 mmHg compared to a typical American diet, and by 11.4 mmHg in participants with hypertension.
- DASH-Sodium Trial (2001): Combining DASH with low sodium (1,500 mg/day) reduced systolic BP by 8.9 mmHg in normotensive participants and 11.5 mmHg in those with hypertension, compared to a high-sodium control diet.
- PREMIER Trial: Adding DASH to lifestyle changes (exercise, weight loss) produced the largest reductions, up to 14 mmHg systolic.
- Long-term studies: Following DASH for 8+ years was associated with 24% lower risk of heart disease and 18% lower risk of stroke.
These are not small effects. A diastolic reduction of 5 mmHg is associated with a 14% reduction in stroke risk and a 9% reduction in heart disease risk.
DASH Diet and Specific Foods
Want to know which specific foods have the most impact on blood pressure? Our guide to foods that lower blood pressure covers 20 evidence-based picks with exact portions and scientific studies. Many of those foods (leafy greens, berries, beetroot, fatty fish, garlic) are natural fits within the DASH framework.
Track Your Results
The only way to know if DASH is working for you is to measure your blood pressure regularly. Take readings at the same time each day (morning is ideal) using a consistent measurement technique.
Record your baseline for one week before starting, then log your readings daily as you follow the plan. Cardilog makes this easy. It automatically charts your trends and the AI health assistant can help you identify patterns. For example, you might notice your readings drop more on days when you hit your vegetable target versus days when you eat out.
You can also download a printable blood pressure log to keep beside your kitchen table as a visual reminder to track while you eat.
The 2-Week Test
Who Should Follow the DASH Diet?
The DASH diet is safe and beneficial for almost everyone, not just people with high blood pressure. It is particularly recommended for:
- Anyone with hypertension (readings above 130/80 mmHg)
- People with prehypertension or elevated blood pressure who want to prevent it from getting worse
- Those with a family history of high blood pressure or heart disease
- People who want to reduce their reliance on blood pressure medication (always consult your doctor first)
- Anyone looking for a balanced, sustainable, whole-food diet
If you are unsure where your readings fall, our guides to blood pressure by age and blood pressure for women can help you understand your personal targets.
Talk to Your Doctor
The Bottom Line
The DASH diet is not a fad. It is the most well-studied dietary intervention for blood pressure, backed by decades of clinical research and endorsed by every major health organisation. It works by flooding your body with the nutrients that naturally lower blood pressure while cutting the sodium and processed foods that raise it.
Start this week. Use the 7-day meal plan above, grab the shopping list, and commit to two weeks. Track your blood pressure with Cardilog to see the results for yourself. If you also want to manage stress and the white coat effect, those are great next steps alongside your new eating plan. Most people are surprised by how much their numbers improve with food alone.
