The DASH diet is a nutritional intervention for loweringblood pressure.
“DASH” stands for “Dietary Approaches to Stop Hypertension.”
It limits the consumption of red and processed meat, sweets, soda, andsodium(salt).
Illustration by Mira Norian for Verywell Health
A summary of specific foods to eat or avoid on the diet will also be provided.
Thediastolic pressureis the force felt against the artery walls when the heart rests between beats.
The diet also emphasizes eatingunsaturated fats.
DASH Diet Food List
The DASH diet is intended to be flexible and well-balanced.
It does not emphasize special foods to eat.
Instead, the diet focuses on eating a specific number of servings from various food groups.
How Many Daily Calories Do I Need?
Recommended daily caloric intake depends on gender, age, weight, and activity level.
Regardingsalt intake, the DASH diet allows for 2,300 milligrams (mg) daily.
This is equivalent to about 1 teaspoon of table salt.
This lower salt limit goal can lower blood pressure even more.
Here is a visual summary of what foods are encouraged vs. restricted in the DASH diet.
Both diets also help protect against several chronic diseases, notably stroke, heart disease, and diabetes.
There are subtle differences, however, between the diets.
Are There Any Risks on the DASH Diet?
The DASH diet is not recommended for individuals withdecompensated cirrhosis(sudden loss of liver function).
What’s Not on the DASH Diet?
The DASH diet has no specific guidelines regarding alcohol.
(The terms for sex or gender from the source are used.)
If you are starting the DASH diet, follow a healthcare provider’s recommendations regarding alcohol.
Their guidance may differ based on your medical history.
Summary
“DASH” stands for “Dietary Approaches to Stop Hypertension.”
As its name suggests, the DASH diet is an effective strategy for helping lower blood pressure.
The DASH diet focuses on eating a specific number of servings from different food groups.
It limits the intake of red and processed meat, soda, sweets, and salt.
The DASH and Mediterranean diet are both hearty-healthy eating patterns.
However, unlike the Mediterranean diet, the DASH diet does not promote alcohol intake.
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