DASH

Lower BP in ~2 weeks with this heart healthy diet; also lowers risk of metabolic syndrome

Recommended For

Blood pressure, high, Cancer, Cholesterol, high, Depression, Diabetes, Gout, Heart disease prevention/treatment, Heart failure, Hypertension, Inflammation, Insulin resistance, Kidney stone formation, decreased risk, Polycystic ovary syndrome, Stroke, Triglycerides, high.

Diet Goals

Low sodium, low fat diet

  • Limit sodium to 2,300 mg/day (1 tsp = 2,300 mg)
  • Limit sugar, saturated fat foods
  • Increase fruits, vegetables, whole grains
Medication fights symptoms but the DASH diet affects the underlying causes of high blood pressure.

Food Recommendations

Foods to Eat

Lean meats: Chicken, turkey, fish, tuna, shrimp, pork chops
Fish 2 x week: Salmon, bass, cod, crab, scallops, shrimp
Fruits, Vegetables: Berries, avocado, leafy greens, carrots
Whole grains: Whole wheat bread & pasta, oatmeal, popcorn, quinoa, brown rice
Low sodium: Unsalted trail mix, popcorn, nuts, seeds
Low fat dairy: Skim, 1% milk, yogurt, cheeses, buttermilk

Foods to Avoid

Red meat: Beef, lamb, pork, goat, veal, mutton
Alcohol: Beer, wine, liquor, canned alcohol drinks
High sodium: Deli meat, soup, cheese, pizza, salty nuts & snacks
Saturated fats: Beef, lamb, pork, full fat dairy, butter, pastry, pie, biscuits
Full fat dairy: Whole milk, yogurt, butter, cheese
High sugar: Fruit yogurt, granola, energy bars; raisins, ketchup, pasta sauce

Diet Rules

Additional Information

Research

Research on DASH diet shows that it's one of the most important non-pharmaceutical measures for controlling hypertension; can drop systolic pressure up to 11 mmHg.
Studies show increasing potassium intake from food to recommended levels should drop BP 4 to 5 mmHg.
Study published in 2011: T2 diabetics on DASH reduced their HbA1c levels.

Caveats

Salt substitutes are high in potassium; kidney disease can lead to dangerously high potassium; talk to MD.
Caution salt in common foods: Bread, pizza, sandwiches, cheese, cold cuts, soup, tacos, salty snacks, chicken.
Every loss of 2.2 lbs can drop BP 1 mmHg; Reducing alcohol intake can drop BP 4 mmHg.
Doing 150 minutes of aerobic activity a week can lower blood pressure 5 to 8 mmHg; check with MD.

References

Blonstein, A., Lv, N., Camargo Jr, C., Wilson, S., Buist, A., Rosas, L., Strub, P., & Ma, J. (2015). Acceptability and feasibility of the ‘DASH for Asthma’ intervention in a randomized controlled trial pilot study. Public Health Nutrition. https://doi.org/10.1017/S136898001500350X
Cohen RD, G. (2021). SEE HOW THE DASH DIET REDUCES YOUR STROKE RISK. Virtua Health. https://www.virtua.org/articles/eat-these-foods-to-reduce-your-stroke-risk
Dearborn, J., Urrutia, V., & Kernan, W. (2015). The Case for Diet: A Safe and Efficacious Strategy for Secondary Stroke Prevention. NIH, National Library of Medicine, Frontiers in Neurology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4313694/#
DASH diet: Guide to recommended servings. (2023). Drugs.com. https://www.drugs.com/mca/dash-diet-guide-to-recommended-servings
Eilat-Adar, S., Sinai, T., Yosefy, C., & Henkin, Y. (2013). Nutritional Recommendations for Cardiovascular Disease Prevention. NIH, National Library of Medicine, Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3798927/
Guo, R., Li, N., Yang, R., Liao, X.-Y., Zhang, Y., Zhu, B.-F., Zhao, Q., Chen, L., Zhang, Y.-G., & Lei, Y. (2021). Effects of the Modified DASH Diet on Adults With Elevated Blood Pressure or Hypertension: A Systematic Review and Meta-Analysis. Frontiers in Nutrition. https://doi.org/10.3389/fnut.2021.725020
Hankey, G. (2017). The Role of Nutrition in the Risk and Burden of Stroke An Update of the Evidence. Stroke. https://www.ahajournals.org/doi/10.1161/STROKEAHA.117.016993
Diet Review: DASH. (2022). Harvard School of Public Health. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/dash-diet/
Heller, M. (2022). What Is the DASH Diet? Dash Diet. https://www.dashdiet.org/what-is-the-dash-diet.html
Hinzey RDN, E. (2023). What Is The Dash Diet? US News. https://health.usnews.com/best-diet/dash-diet/health-and-nutrition
Hinzey RDN, E. (2023). What Is The Dash Diet? Do’s & Don’ts. US News. https://health.usnews.com/best-diet/dash-diet/dos-vs-donts
Lawler, M. (2022). What Is the DASH Diet? A Guide to the Scientific Plan for Lowering Blood Pressure. Everyday Health. https://www.everydayhealth.com/diet-nutrition/the-dash-diet.aspx
Nutrition and healthy eating. DASH diet: Healthy eating to lower your blood pressure. (2023). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456#:~:text=DASH%20stands%20for%20Dietary%20Approaches,density%20lipoprotein%20(LDL)%20cholesterol
DASH diet: Healthy eating to lower your blood pressure. (2023). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456
DASH diet: Guide to recommended servings. (2021). Mayo Clinic Articles/Drugs.com. https://www.drugs.com/mca/dash-diet-guide-to-recommended-servings
DASH Eating Plan. (n.d.). Medline Plus/NIH. https://medlineplus.gov/dasheatingplan.html
Heart Healthy DASH or Cardiac Diet – What It is. (n.d.). Memorial Sloan Kettering Cancer Center. Retrieved January 25, 2022, from https://www.mskcc.org/experience/patient-support/nutrition-cancer/diet-plans-cancer/cardiac-diet
Mirabelli MD, M., Shehab MD, R., & Champagne, C. M. (2012). DASH Diet. The DASH diet, or a similar combination, with modest sodium restriction should be considered as first-line treatment for prehypertension and early stage I hypertension. Science Direct. https://www.sciencedirect.com/topics/nursing-and-health-professions/dash-diet
Morris S.D, M., Tangney Ph.D, C., Wang Ph.D, Y., Sacks M.D, F., Bennett M.D, D., & Aggarwal M.D, N. (2015). MIND Diet Associated with Reduced Incidence of Alzheimer’s Disease. NIH, National Library of Medicine, Alzheimer’s Association. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4532650/
Patino, E. (2021). 5 Diets That Can Help Lower Cholesterol. Everyday Health. https://www.everydayhealth.com/heart-health/special-diets-that-help-lower-cholesterol/
DASH Diet Do’s & Don’ts. (n.d.). U.S News & World Report/Health. https://health.usnews.com/best-diet/dash-diet/dos-and-donts
DASH Diet. (n.d.). U.S. News & World Report. https://health.usnews.com/best-diet/dash-diet/health-and-nutrition
MIND Diet. (n.d.). U.S. News & World Report/Health. https://health.usnews.com/best-diet/mind-diet