Diet protocol

DASH

DASH (Dietary Approaches to Stop Hypertension) is the diet originally developed for the National Institutes of Health to manage blood pressure. It emphasizes vegetables, fruits, whole grains, lean proteins, and low-fat dairy while limiting sodium, red meat, and added sugars.

It's consistently ranked among the top diets by U.S. News for adherence ease and proven outcomes — particularly cardiovascular health.

Macro split

Carbs

~55%

Protein

~18%

Fat

~27%

Less than 6% saturated fat

Foods to eat

Whole grains (brown rice, oats, whole-wheat bread)
Vegetables (especially leafy greens)
Fruits (especially potassium-rich: bananas, oranges)
Lean proteins (skinless poultry, fish, beans)
Low-fat dairy (yogurt, milk, cheese)
Nuts, seeds, legumes

Foods to avoid

× Processed meats (bacon, deli meat, sausage)
× Salty snacks (chips, pretzels)
× Sugar-sweetened beverages
× Sweets (limit to 5 servings/week)
× High-sodium canned foods

CalPilot

Track DASH in CalPilot

CalPilot logs your food in 3 seconds and auto-checks compatibility with your set diet. No manual lookup. No second-guessing.

Download on App Store Get it on Google Play

What it is

A pattern-based diet, not a strict protocol. Hits target servings of food groups daily: 4-5 vegetables, 4-5 fruits, 6-8 grains, 2-3 dairy, 6 oz lean protein, 4-5 nuts/seeds/legumes per week. Sodium capped at 2,300 mg/day (1,500 mg for stricter version).

Pros

Strongest research-backed diet for blood pressure
No food groups eliminated — easy adherence
Compatible with most cuisines and food preferences
Improves cholesterol, insulin sensitivity, and weight

Cons

! Sodium tracking is the friction point — most processed foods exceed limits
! Not focused on weight loss specifically
! Cooking-heavy — restaurant meals often blow the sodium target

Best for

Anyone with elevated blood pressure, family history of cardiovascular disease, or wanting a sustainable long-term eating pattern with the most research support.

Research

Two decades of NIH-funded studies show 8–14 mmHg systolic blood pressure reductions for patients with hypertension. Effects rival some medications.

How CalPilot helps

DASH's main friction is sodium tracking — most apps make this hard. CalPilot surfaces sodium prominently and warns when a logged food blows your daily cap. Photo logging on packaged foods reads sodium directly.

FAQ

Is DASH the same as Mediterranean?

Closely related but DASH is more structured. Mediterranean is a regional eating pattern (heavy on olive oil, fish, vegetables). DASH adds explicit servings targets and sodium caps. Both produce similar cardiovascular outcomes.

Do I need to track every milligram of sodium?

No — getting under 2,300 mg/day (or 1,500 for stricter version) is the goal. CalPilot's sodium counter shows daily progress without obsessive accuracy.