Grasp the DASH Diet in 5 Clicks

The DASH Diet stands for Dietary Approaches to Stop Hypertension. It was originally developed by the National Heart, Lung, and Blood institute in order to lower blood pressure and promote healthy bodies. Wondering about the DASH Diet? Understand what you need to know in 5 clicks.

It's Ranked #1

For three years in a row, health experts from US News & World Report have ranked the DASH Diet as the best diet because of its “nutritional completeness, safety, ability to prevent or control diabetes, and role in supporting heart health.”

It's Not Just for BP

Research has shown that the DASH Diet can lower blood pressure in as little as two weeks. However, because it promotes a healthy way of eating, it offers health benefits besides just lowering blood pressure. It may provide protection against osteoporosis, cancer, heart disease, stroke and diabetes.

Drop the Sodium

Because sodium can dramatically increase blood pressure, the DASH Diet focuses on cutting foods that are high in sodium. The standard DASH Diet allows for no more than 2,300 mg of sodium per day. The lower-sodium DASH Diet allows for only 1,500 mg of sodium. Hence, the DASH Diet encourages eating foods that are natural or have “low-sodium” or “no sodium.”

It's a Lifestyle

The DASH Diet requires you to regularly eat lots of whole grains, fruits, vegetables, and low-fat dairy while cutting back on the red meat, sweets, sodium and fats. Learn more about the DASH diet plan.

You are also expected to keep a reasonable calorie level of about 2100 calories. Various DASH plans have dieters go as low as 1600 calories or as high as 3100 calories based on individual needs. Talk with your doctor or nutritionist about calculating a healthy number of daily calories.

Sweets are Okay

Yes, you read that correctly! You’re allowed to have five or fewer servings of sweets per week. However, don’t overdo it! A serving of sweets would consist of 1 tablespoon of sugar, jelly, or jam, 1/2 cup of sorbet, or 1 cup of lemonade. You should try to choose fat-free or low-fat sweets.