Diet for High Blood Pressure: The DASH Plan

The DASH diet — Dietary Approaches to Stop Hypertension — is the best-studied eating plan for blood pressure. In the original trials it lowered systolic pressure by about 11 mmHg in people with hypertension, and even more when combined with lower sodium.

DASH servings for a 2,000-calorie day

Food group	Servings	One serving is…
Grains (mostly whole)	6–8 a day	1 slice bread, ½ cup cooked rice, pasta or oatmeal
Vegetables	4–5 a day	1 cup raw leafy greens, ½ cup cooked vegetables
Fruit	4–5 a day	1 medium fruit, ½ cup fresh or frozen fruit
Low-fat or fat-free dairy	2–3 a day	1 cup milk or yogurt, 1½ oz cheese
Lean meat, poultry, fish	6 oz or less a day	1 oz cooked meat, 1 egg
Nuts, seeds, legumes	4–5 a week	⅓ cup nuts, 2 tbsp seeds, ½ cup cooked beans
Fats and oils	2–3 a day	1 tsp vegetable oil or soft margarine
Sweets and added sugars	5 or fewer a week	1 tbsp sugar or jam

Sodium: the second half of DASH

The standard DASH plan allows 2,300 mg of sodium a day; the lower-sodium version, 1,500 mg, lowers blood pressure further. In practice: cook more from scratch, flavor with herbs, spices, citrus and garlic, rinse canned beans, and compare labels — the same food can differ several-fold in sodium between brands.

Why it works

DASH is rich in potassium, magnesium, calcium and fiber, and low in sodium and saturated fat. Potassium helps the kidneys excrete sodium and relaxes blood vessel walls.

A sample DASH day

Breakfast: oatmeal with berries and a few walnuts, a glass of low-fat milk
Lunch: big salad with chickpeas, tomatoes, cucumber, olive oil dressing; whole-grain roll; an orange
Snack: plain yogurt with a banana
Dinner: baked salmon, roasted sweet potato, steamed broccoli
Snack: a handful of unsalted almonds and an apple

Other helpful patterns

Mediterranean-style and plant-based diets also lower blood pressure and cardiovascular risk. What they share with DASH: plenty of plants, whole grains, legumes, nuts and healthy fats, and little processed food.

Important exceptions

People with advanced chronic kidney disease may need to limit potassium and phosphorus — see What to Limit in a Kidney-Friendly Diet. Talk to your doctor before major dietary changes if you take potassium-sparing diuretics, ACE inhibitors or ARBs.

More ideas: 5 Foods That Help Lower Blood Pressure · Home Remedies for High Blood Pressure That Work

This guide is general health education, not personal medical advice. Check with your doctor before you change what you eat, how you exercise or any medication you take. In an emergency, call 911 (US) or your local emergency number.