DASH Diet — Diets
Dietary Approaches to Stop Hypertension, an evidence-based eating plan for blood pressure reduction endorsed by NIH.
Overview
The DASH (Dietary Approaches to Stop Hypertension) diet was developed through NIH-funded research and is one of the most well-studied dietary interventions for blood pressure reduction. The original DASH trial and subsequent DASH-Sodium trial demonstrated systolic blood pressure reductions of 6-11 mmHg. DASH emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting sodium, saturated fat, and added sugars. It is endorsed by the American Heart Association, the 2020-2025 Dietary Guidelines for Americans, and is consistently ranked among the top diets by U.S. News & World Report. Multiple meta-analyses confirm benefits for hypertension, cardiovascular disease, and kidney disease prevention.
Indications
- Hypertension management and prevention
- Cardiovascular disease risk reduction
- Kidney disease prevention
- Overall healthy eating pattern
Mechanism of Action
Lower sodium intake reduces plasma volume and vascular resistance, directly lowering blood pressure
Dosing
| Compound | Dose | Frequency | Notes |
|---|---|---|---|
| DASH Diet | 4-5 servings fruit; 4-5 servings vegetables; 2-3 low-fat dairy; <2,300 mg sodium | Daily | Based on 2,000 kcal/day pattern; adjust portions for caloric needs |
Evidence Grade
GRADE C
Safety & Contraindications
- Very safe; designed by NIH researchers for broad applicability
- Increased potassium intake may require monitoring in kidney disease patients
- Dairy component may not be suitable for lactose-intolerant individuals
- Low sodium version (1,500 mg/day) may cause hyponatremia in some individuals