DASH Diet 101
Get the facts about the DASH diet, including how it works and tips to try it.
Originally developed to fight high blood pressure, the DASH Diet has been ranked #1 by leading experts three years in a row. Find out how you can benefit from this safe, easy-to-follow plan and drop those unwanted pounds for good!
Take the Quiz
Find out if you're a good candidate for the DASH diet.
Quiz: Is the DASH Diet Right for You?
Find out if this heart-healthy diet is a good match for your lifestyle and weight loss goals.
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Find out how the DASH diet can help you lower your blood pressure, improve your health, and shrink your waistline.
It's Ranked #1
For several years in a row, health experts from US News & World Report have ranked the DASH Diet as the best diet overall because of its “nutritional completeness, safety, ability to prevent or control diabetes, and role in supporting heart health.” 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.
How to Cut Back on Sodium
Because sodium can dramatically increase blood pressure, the DASH Diet focuses on cutting foods that are high in sodium. Some tips to keep in mind include not adding salt when cooking rice, pasta, or hot cereal. Rinsing canned foods to remove some of the sodium, buying foods labeled "no salt added", "sodium-free", "low sodium", or "very low sodium". You can also use flavorful spices and herbs in place of salt to prevent a bland taste, and give yourself time to adjust.
More: 5 Secret Salt Bombs
Guide to Servings
On the DASH diet, you can have 6-8 servings of whole grains like whole wheat bread, brown rice, or whole wheat pasta, 4-5 servings of fresh fruit, 4-5 servings of vegetables, 2-3 servings of low-fat dairy like skim milk or low-fat yogurt, and six or fewer ounces of lean meat like chicken or fish. In addition to these daily requirements, you can also have 4-5 servings of nuts, seeds, and legumes per week, 2-3 servings of fats and oils, and five or fewer servings of sweets.
More: The DASH Diet Meal Plan
Healthy Recipes
Give these DASH-approved meals a try.
The DASH Diet Recipe Box
The DASH Diet promises to lower your blood pressure and help you lose weight. But it is more of a lifestyle change than a passing...
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The DASH Diet Breakfast Recipes
The DASH Diet focuses on foods that help lower your blood pressure to help you live a healthier life. Start your day off right by picking a nutritional breakfast to eat. Good breakfast options on...
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The DASH Diet Lunch Recipes
You should always prep your lunches with fresh vegetables, whole grains, healthy fats, poultry, and fish on The DASH Diet. This plan focuses on foods that help lower your blood pressure to help you...
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The DASH Diet Dinner Recipes
Part of a good diet is a nutrient-rich dinner. While on The DASH Diet, a diet plan designed to help lower your blood pressure and help you live a healthier life, make sure you are getting in daily...
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The DASH Diet Snack and Dessert Recipes
You don't have to give up snacks and dessert to be healthy. On The DASH Diet you are allowed to indulge in both snacks and dessert. But since this diet focuses on foods that help lower your blood...
Get Some Inspiration
Test drive the DASH diet with these inspiring meal suggestions.
The DASH Diet Meal Plan
Use this helpful meal plan guide to help you navigate the DASH diet!
Additional Resources
Make sure you have the basics of the DASH diet covered, plus the tools to help you stay on track.
Get an Expert Take
Dr. Jennifer Caudle breaks down the basics of the DASH diet.
A Closer Look at the DASH Diet
Get the scoop on this popular diet with the help of Dr. Jennifer Caudle.
More Info
Check out six healthy tips from the DASH diet that you can incorporate into your daily routine.
6 Healthy Tips From the DASH Diet
Whether you’re on the DASH diet or not, apply these healthy tips to your daily life.
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