What is the DASH blood pressure diet? 

The DASH diet is designed to help you lower high blood pressure or hypertension. DASH stands for Dietary Approaches to Stop Hypertension. 

The DASH blood pressure diet originated with a study of different options for reducing high blood pressure, which is also known of course, as hypertension. DASH is promoted by the National Heart, Lung, and Blood Institute, which is part of the NIH or National Institutes of Health.

The study found that those who followed DASH recommendations were able to significantly lower blood pressure after just a few weeks. Women who followed the DASH diet for several years experienced a reduced risk of coronary artery disease (heart disease) and stroke.

Researchers found excellent results for reducing high blood pressure in those who limited sodium intake to around 1,500 milligrams a day. That amounts to about 2/3 of a teaspoon of table salt.

In general, DASH encourages individuals to reduce their sodium (salt) intake. It also promotes eating less red meats, sweets, and sugar while eating more nuts, whole grains, fish, poultry, legumes, fruits and vegetables.

These foods provide magnesium, potassium, calcium, protein and fiber, which are all important elements in maintaining a normal blood pressure range.

DASH diet details

Generally speaking, here's a basic breakdown of the DASH diet, as provided by the NIH. This is based on an intake of approximately 2,000 calories a day.

Grains: 7-8 daily servings (serving sizes: 1 slice of bread, 1/2 cup cooked rice/pasta, 1 ounce dry cereal)

Vegetables: 4-5 daily servings (serving sizes: 1 cup raw leafy greens, 1/2 cup cooked vegetable)
Fruits: 4-5 daily servings (serving sizes: 1 medium fruit, 1/2 cup fresh or frozen fruit, 1/4 cup dried fruit, 6 ounces fruit juice)

Low-fat or fat-free dairy products: 2-3 daily servings (serving sizes: 8 ounces milk, 1 cup yogurt, 1.5 ounces cheese)

Lean meat, poultry, and fish: 2 or fewer servings a day (serving sizes: 3 ounces cooked meat, poultry, or fish)

Nuts, seeds, and legumes: 4-5 servings per week (serving sizes: 1/3 cup nuts, 2 tablespoon seeds, 1/2 cup cooked dry beans or peas)

Fats and oils: 2-3 daily servings (serving sizes: 1 teaspoon vegetable oil or soft margarine, 1 tablespoon low-fat mayonnaise, 2 tablespoons light salad dressing)

Sweets: try to limit to less than 5 servings per week. (serving sizes: 1 tablespoon sugar or jelly/jam)

We have two related articles on this website about foods that are rich in potassium, magnesium and fiber. Click on blood pressure diet and  potassium rich foods that lower blood pressure.

The studies took place at four different medical centers across the United States: Brigham and Women's Hospital, Boston, MA; Duke Hypertension Center and the Sarah W. Stedman Nutrition and Metabolism Center, Durham, NC; Johns Hopkins Medical Institutions, Baltimore, MD; and Pennington Biomedical Research Center, Baton Rouge, LA. There was also a central coordinating center at the Kaiser Permanente Center for Health Research in Portland, OR.