What Is the DASH Diet? A Beginner’s Guide

The DASH diet — short for Dietary Approaches to Stop Hypertension — is a flexible approach to eating that focuses on heart-healthy dietary patterns. It aims to help treat and prevent hypertension (high blood pressure), a condition affecting nearly half of adults in the U.S. 

Following the DASH diet can be a great way to improve your heart health and overall well-being. Learning more about it can help you start implementing the approach and reaping its benefits.

What is the DASH diet?

The DASH eating plan was developed through research from the National Heart, Lung, and Blood Institute. It aims to create a heart-healthy eating style that’s sustainable over the long term. The DASH diet focuses on flexibility and balance in what you eat, so there are lots of options. Limiting how much sodium you consume is a big part of the approach. 

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The DASH diet is rich in foods that are naturally low in sodium, such as:

• Fruits and vegetables

• Whole grains

• Fish

• Poultry

• Nuts

• Low-fat dairy

Following the DASH diet means reducing overall sodium (salt) intake and increasing nutrients like: 

• Potassium

• Magnesium

• Calcium

• Fiber 

Every aspect of the diet works together and is proven to lower your blood pressure.

For example, the DASH diet recommends limiting sodium intake to 2,300 mg per day — about 1 tsp of table salt. Most people in the U.S. consume too much salt, with an average of about 3,400 mg of sodium daily. 

One study found participants who followed the DASH sodium recommendations had notably lower blood pressure levels. This was true for people with hypertension as well as those without the condition.

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DASH diet benefits

The DASH diet focuses on preventing and treating high blood pressure. But this eating plan may be able to benefit many other aspects of your health. Research shows that the DASH diet can:

• Lower blood glucose (sugar) levels

• Reduce triglycerides (blood fat) and low-density lipoprotein (LDL or “bad”) cholesterol

• Improve insulin resistance

• Lower your risk of colorectal cancer

• Reduce your risk of gout

• Lower your risk of cardiovascular disease 

• Decrease your risk of premature death

• Help prevent kidney disease 

• Support weight management 

DASH diet food list: What should I eat on the DASH diet?

The DASH diet is quite flexible. So, you don’t really need to make a specific “DASH diet grocery shopping list.” But here are some general foods and tips to prioritize:

• Eat plenty of vegetables, such as broccoli, carrots, and tomatoes.

• Include multiple servings of fruit daily, such as berries, apples, and citrus fruits. 

• Choose whole grains, such as oats, brown rice, and whole-wheat products.

• Opt for low-fat dairy products, such as yogurt and milk.

• Select lean proteins, such as fish, poultry, beans, and nuts.

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Weekly DASH diet meal plan for a 2,000-calorie-a-day diet

The DASH diet provides daily and weekly goals for what and how much to eat. This chart shows recommendations for someone who eats 1,800 to 2,000 calories per day. Your personal needs may vary, so work with a dietitian or a member of your care team to find the right approach for you.

Here’s an example of a weekly DASH diet meal plan.

*When choosing frozen or canned foods, look for options without added ingredients, such as salt, sugar, or other additives.

For more information about the DASH eating plan, including detailed guidance on daily servings for different calorie levels and recipes, download “Your Guide to Lowering Your Blood Pressure With DASH.” 

DASH diet menu sample

Here’s a sample of what a day of eating could look like when following the DASH diet:

• Breakfast: 1 cup of low-fat plain yogurt topped with ½ cup of fresh berries, 1-2 tsp chia seeds, and ⅓ cup of low-sugar granola

• Snack: ⅓ cup of nuts and 1 hard-boiled egg

• Lunch: Sandwich made with 2 slices of whole-wheat bread, topped with 1 oz freshly sliced low-sodium turkey breast, ½ an avocado, 1 oz cheese, and veggies as desired (like lettuce, tomato, and onion), plus 1 whole piece of fruit (such as an apple or peach)

• Snack: 1 cup of raw veggies dipped in ¼ cup hummus

• Dinner: 4-oz grilled salmon filet with ½ cup cooked brown rice and ½ cup steamed broccoli, seasoned as desired with olive oil and salt-free herbs and spices, such as garlic, pepper, and parsley

• Snack or dessert: ½ cup of fruit sorbet

What should I limit on the DASH diet?

The DASH eating plan recommends limiting a few categories of foods to maximize its nutritional benefits. Here are the main three to limit.

1. Salty foods

A major goal of the DASH diet is to reduce sodium intake. High-salt foods to limit include:

• Ultra-processed foods, which include many packaged foods like chips, pretzels, and popcorn 

• Highly processed meats, such as bacon, sausage, and cold cuts

• Fast and convenience foods like pizza, burgers, and burritos 

• Condiments, such as ketchup and barbeque sauce

• Canned foods that contain many added ingredients, including salt

Good to know: Restaurants often use a lot of salt in their dishes, and it isn’t always easy to tell how much. When eating out, ask for low-sodium options and request sauces or dressings on the side. 

2. Foods that are high in saturated fat 

Saturated fat is typically solid at room temperature. It’s naturally found in full-fat dairy products, meat, and other animal products, including:

• Butter

• Milk

• Cheese 

Tropical oils, like coconut and palm oil, also contain saturated fat. While limited amounts of saturated fat can fit into a nutritious diet, foods high in fat can make it harder to manage blood pressure.

3. Sugary beverages 

Examples of high-sugar drinks include:

• Fruit-flavored drinks and juices 

• Sodas 

• Sports or energy drinks 

• Flavored yogurts

Highly processed foods that contain lots of sugar, such as candies, cookies, and pastries, also fall into this category.

Keep in mind: There are many names for sugar, which can make it hard to know how much you’re consuming. Getting familiar with the different names will help you better understand nutrition facts labels. 

How much on average does a DASH diet cost?

There are lots of ways to follow the DASH diet, so its cost can vary a lot. This flexibility makes it hard to estimate average costs. But this flexibility also means you have lots of options to eat in a way that works for your nutritional goals and budget. Despite public perception that the DASH diet is costly, some research suggests that the cost isn’t notably higher. 

Here are some general tips to save on food costs without sacrificing nutritional content: 

• Buy in bulk and compare prices. Grocery prices can vary a lot from store to store. So, price shopping can help. If you have extra space, consider buying bulk non-perishable items, like canned foods and grains.

• Go generic (store brand). Often there’s no real difference in quality between generic and brand-name goods. But buying generic can save you 20% to 30% on your grocery bill. 

• Include frozen veggies and fruits. Frozen vegetables can be more affordable and convenient than fresh veggies. And their nutritional value is very similar. To avoid spoiled vegetables, check out these tips to keep your veggies fresh for longer.

• Consider canned options. Canned foods have a long shelf life, making them helpful for meal planning. Check the sodium content and opt for low-salt options for canned beans and vegetables. Similarly, look for canned fruits without added sugar.

• Savor your leftovers. Saving your leftovers is a great way to save time on your next meal prep and avoid wasting food. To keep things fresh, add in different ingredients when you eat them again.

Does the DASH diet work for everyone?

The DASH diet aims to provide a nutritious and balanced approach to eating that can benefit many people — including those who don’t have high blood pressure. So, in terms of how well it works, the DASH diet does a great job of helping to prevent a wide range of chronic illnesses.

But, as with most diets, studies show that people have a hard time following the DASH diet for the long term. 

Are there any possible health concerns?

There’s a lot of quality evidence showing that the DASH eating plan is safe and effective. But when starting the DASH diet, you may experience some digestive issues, like gas or bloating. This can happen when you start eating lots of high-fiber foods like whole grains, fruits, and vegetables. So, instead of eating a lot of fiber-rich foods all of a sudden, plan to add them in little by little. 

If you follow the DASH recommendations, you’ll get the right amount of fiber. So, any digestive symptoms should lessen as your body gets used to your new eating pattern. 

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Written by:

Sheena P. Patel, MS, RDN

Sheena P. Patel, MS, RDN, has been practicing as a registered dietitian nutritionist for over 10 years and has a wide variety of experience in the nutrition field.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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