Dietary Approaches to Stop Hypertension (DASH) is a research-backed healthy-eating pattern recommended to help lower blood pressure, and reduce the risk of cardiovascular diseases, diabetes, kidney disease, and gout.
The DASH diet was developed over 20 years ago, when several studies found that the DASH eating plan helps reduce blood pressure and LDL (low density lipoprotein) cholesterol, two risk factors for heart disease and stroke.
For best results, the DASH diet needs to be integrated with a low-salt regimen, regular exercise, weight management and low alcohol consumption.
Dietary Approaches to Stop Hypertension (DASH) is a research-backed healthy-eating pattern recommended to help lower blood pressure, and reduce the risk of cardiovascular diseases, diabetes, kidney disease, and gout. The DASH diet was developed over 20 years ago, when several studies found that the DASH eating plan helps reduce blood pressure and LDL (low density lipoprotein) cholesterol, two risk factors for heart disease and stroke. For the best results, the DASH diet needs to be integrated with a low-salt regimen, regular exercise, weight management and low alcohol consumption.
The DASH diet builds nutrient-dense meals around:
Meals centre around ingredients that are naturally rich in potassium, calcium, magnesium, fibre and protein, and low in:
As with any healthy diet, avoid or limit these foods:
The DASH diet recommends eating certain foods with recommended servings, and limiting certain foods to a specific serving size.
The sample plans (provided by the US-based National Heart Lung and Blood Institute) are based on 1600, 2000, or 2600 daily. [SA metrics: 1600 kcal = 6694.4kJ; 2000kcal = 8368kJ; 2600kcal = 10878.4kJ] Using 2000 ¹calories as an example, this translates to:
¹ Your nutrition needs depend on your age, gender, weight, height, activity level, and weight goal. Generally, a 2,000-calorie diet meets the needs of most adults.
The minerals potassium (K), magnesium (Mg), and calcium (Ca) have all been associated with lowering high blood pressure. Here is a list of foods² which you can include in your meal planning.
² Source: Office of Dietary Supplements, National Institutes of Health [Full references provided.]
The DASH diet was primarily designed to prevent and treat high blood pressure. However, it has been reported³ to decrease body weight and waist circumference in patients with metabolic syndrome, and thus shown to be an effective approach for safe and sustainable weight loss.
When using the diet for weight loss, keep the following guidelines in mind:
When following the DASH diet for weight loss, it's generally recommended that women aim for a daily intake of 1,200 to 1,600 calories, while men target 1,600 to 2,000 calories. Individual responses to meal patterns can vary; some may find success with smaller, more frequent meals, while others may prefer fewer but larger meals. Try both eating schedules to help you discover the most effective approach for your weight loss journey.
³ Suri, S., Kumar, V., Kumar, S., Goyal, A., Tanwar, B., Kaur, J., & Kaur, J. (2020). DASH Dietary Pattern: A Treatment for Non- communicable Diseases. Current Hypertension Reviews, 16(2), 108–114. https://doi.org/10.2174/1573402115666191007144608
Preventing and treating hypertension requires a lifelong approach to healthy eating. Begin incrementally by making small, consistent changes to your diet and work towards incorporating the DASH diet principles into every meal.
