The DASH Diet

Dietary Approaches to Stop Hypertension

The DASH diet is a powerful, flexible eating plan backed by decades of research and recommended by leading health organizations for reducing blood pressure and supporting heart health.

What Makes DASH Unique?

Balanced Nutrition

Rich in fruits, vegetables, whole grains, and low-fat dairy—naturally high in potassium, calcium, and magnesium.

Lean Proteins

Encourages chicken, fish, beans, eggs, nuts, and seeds while limiting red meat and full-fat dairy.

Heart-Healthy Oils

Encourages olive, canola, and sunflower oils while cutting back on saturated fats.

Simple, Sustainable Guidelines

• Fill your plate with vegetables, fruits, whole grains, and low-fat dairy every day.
• Opt for lean proteins and swap saturated fats for healthy oils.
• Season foods with herbs and spices instead of salt.
• Daily goals: 4–5 servings of fruits & vegetables, 6–8 servings of whole grains, 2–3 servings of low-fat dairy.
• Limit sodium to 2,300 mg/day (or 1,500 mg/day for extra impact).

Proven Health Benefits

Lowers systolic and diastolic blood pressure—even in people without hypertension.

Improves cholesterol levels and supports heart function.

Aids in weight management and reduces risk of diabetes and stroke.

Getting Started With DASH

Begin with small steps: add an extra vegetable to meals, swap fruit for dessert, use beans or fish instead of fatty meats, and season with fresh herbs instead of salt. DASH works best as a gradual lifestyle change, making it easy to maintain long-term.

✨ A Lifestyle, Not a Diet

The DASH diet is one of the most trusted and actionable approaches to better health. With simple steps, real foods, and lasting rewards, it offers a clear path to better heart health and overall well-being.