DASH Diet Benefits and Guidelines

Hypertension, or high blood pressure, occurs when your blood pressure is consistently above 130/80 mm Hg, increasing the force of blood flowing through the arteries. Chronic high blood pressure can lead to serious health complications, including heart disease, stroke, kidney problems, vision impairment, metabolic syndrome, and cognitive decline.¹ Eating plenty of fruits and vegetables, whole grains, and reducing sodium intake (commonly found in table salt, canned, processed, and packaged foods) is an effective strategy to control and prevent high blood pressure.

The DASH (Dietary Approaches to Stop Hypertension) diet is a proven dietary strategy designed to help lower high blood pressure (both systolic and diastolic) and reduce the risk of potential health complications.^2,3,4,5 The DASH eating pattern focuses on plenty of fruits and vegetables, whole grains, lean protein, low-fat dairy products, and healthy nuts and seeds, while limiting added sugars, saturated fats, and sodium intake.⁵ Notable improvements in blood pressure have been observed in individuals as early as two weeks after initiating the DASH diet. In addition, the DASH diet has been shown to support weight loss, lower LDL “bad” cholesterol and triglycerides, lower insulin resistance, and reduce the risk of Type 2 diabetes and cardiovascular disease.^2,3,4

Main Tenets of the DASH Diet

The DASH diet revolves around nutrient dense foods, naturally rich in ~

• Potassium
• Magnesium
• Calcium
• Fiber
• Protein

And low in ~

• Sodium
• Added Sugars
• Unhealthy fats (saturated & trans fats).⁶

Why make the change?

Potassium, magnesium, and calcium

Foods rich in the minerals potassium, calcium, and magnesium are included in the DASH diet because they help relax muscles and blood vessels, which supports good blood flow and lowers the risk of high blood pressure.⁴ In addition, potassium-rich foods promote sodium excretion through urine, which helps lower blood sodium levels and maintain healthy blood pressure.^7,8

Fiber

Adding fiber to the diet can benefit health in many ways including lowering LDL “bad” cholesterol and triglyceride uptake, improving blood vessel elasticity and mechanical stress on the heart, enhancing insulin sensitivity, providing antioxidants (which reduce oxidative stress involved in atherosclerosis – when arteries become narrowed or blocked by a buildup of fatty deposits), and promoting weight loss and satiety (feeling full).⁹

Protein

Protein is needed any time your body is growing or repairing itself. You need a regular supply of protein to repair cells and help support muscle building. It also supports satiety – the feeling of fullness after you eat. Choosing healthy sources of protein can also help improve blood pressure and cholesterol levels.¹⁰ In fact, research on the DASH diet showed that making healthy substitutions by replacing a small portion (about 10%) of the carbohydrate-rich foods with mostly plant-based protein sources led to greater reductions in blood pressure and blood lipid levels – both of which are important for maintaining healthy blood vessels and a healthy heart.⁵

Sodium

Reducing sodium intake is one of the most effective steps in supporting healthy blood pressure. Research has repeatedly shown that reducing sodium (which mainly comes from salt and processed foods) in our diet can help reduce blood pressure.^11,12,13 Though our bodies need some sodium to work properly and keep things in balance at the cellular level, eating too much salt can raise blood pressure. It can make major blood vessels stiffer, and affect how small blood vessels work, contributing to a greater risk of stroke and cardiovascular disease.¹⁴

People respond to salt differently, with some experiencing more significant blood pressure increases than others. Sodium potentially affects kidney function, fluid retention, hormone levels, blood vessels, heart function, and the autonomic nervous system.¹⁵ Emerging evidence also suggests that, even in the absence of an increase in blood pressure, too much sodium can harm important organs like the heart, blood vessels, kidneys, and brain.¹⁵

Sugar

Eating too much sugar can raise your blood pressure in several ways. One way it does this is by affecting a substance called nitric oxide, which helps your blood vessels relax. When your body doesn’t make enough nitric oxide, your blood vessels can tighten up, making it harder for blood to flow—this can lead to high blood pressure.16 Eating too much added sugar can also contribute to cardiometabolic risk factors (e.g., obesity, abdominal fat, low HDL “good” cholesterol, and diabetes), all of which are associated with high blood pressure.¹⁷

Fats – Healthy and Unhealthy

For a long time, fats were blamed for many long-term health problems. Research now shows there are “healthy fats” (monosaturated and polysaturated fats) and “unhealthy fats” (saturated fats and trans-fat). Healthy fats can help reduce inflammation, give your body important nutrients it can’t make on its own, and support overall health. When consumed in the right amounts, healthy fats can raise “good” cholesterol (HDL) and lower “bad” (LDL) cholesterol,18 leading to better blood flow, reduced strain on the heart, and regulation of blood pressure. Keeping saturated and trans fats low can help reduce unhealthy LDL cholesterol levels and the risk of plaque buildup in the blood vessels, thereby protecting your heart.^7,19

Getting Started on DASH Diet

The best part of the DASH diet is its clear guidelines on recommended food groups and serving sizes.⁴ Let’s take a look. Before starting any diet, you may want to talk with your health care provider about your specific health goals.

To begin the DASH diet, you will first need to determine how many calories your body needs each day to support your daily activities and health goals. You can use this MyPlate Plan Calculator to find out your daily calorie needs and then refer to the table below for recommended daily servings from each food group. For serving size examples, please refer to: Following the DASH Eating Plan | NHLBI, NIH.