DASH eating plan
DASH stands for Dietary Approaches to Stop Hypertension. The National Heart, Lung, and Blood Institute describes it as a flexible, balanced eating plan built around ordinary foods rather than a special product list.
The number of servings depends on a person’s calorie needs. This overview summarizes the official pattern; it does not set an individual treatment plan.
- Vegetables and fruit
- Whole grains
- Fat-free or low-fat dairy
- Fish, poultry, beans, nuts, and seeds
- Vegetable oils
- ×Limit fatty meats and full-fat dairy
- ×Limit coconut, palm kernel, and palm oils
- ×Limit sugar-sweetened drinks and sweets
- ×Choose lower-sodium options when appropriate
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What it is
The pattern emphasizes vegetables, fruit, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts, and vegetable oils. It limits foods high in saturated fat, sugar-sweetened drinks, sweets, and sodium. NHLBI lists 2,300 mg of sodium per day for its example plan and notes that 1,500 mg can lower blood pressure further.
Pros
- Uses common grocery foods rather than branded products
- Can be adapted to different calorie needs
- Includes all major food groups
- Has detailed public guidance from NHLBI
Cons
- !Serving targets vary with calorie needs
- !Sodium can be difficult to estimate in restaurant meals
- !A clinician may recommend a different sodium target for an individual
Best for
People researching the DASH pattern or following it with guidance from a qualified health professional. Anyone changing diet for blood pressure or another condition should confirm the plan with their care team.
Research
NHLBI says its funded studies found that the DASH pattern lowers blood pressure and that combining DASH with reduced sodium produces the greatest blood-pressure effect.
Primary sources
Reviewed 2026-08-13.