DASH Eating Plan

Also called: DASH Diet, Dietary Approaches to Stop Hypertension

Summary

DASH stands for Dietary Approaches to Stop Hypertension. It is an eating plan that is based on research studies sponsored by the National Heart, Lung, and Blood Institute (NHLBI). These studies showed that DASH lowers high blood pressure and improves levels of cholesterol. This reduces your risk of getting heart disease.

The DASH eating plan:

Emphasizes vegetables, fruits, and whole-grains
Includes fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
Limits foods that are high in saturated fat. These foods include fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils.
Limits sugar-sweetened beverages and sweets

Along with DASH, other lifestyle changes can help lower your blood pressure. They include staying at a healthy weight, exercising, and not smoking.

NIH: National Heart, Lung, and Blood Institute

Learn More

Can Whole-Grain Foods Lower Blood Pressure? (Mayo Foundation for Medical Education and Research) Also in Spanish
DASH diet to lower high blood pressure (Medical Encyclopedia) Also in Spanish
DASH Diet: Tips for Shopping and Cooking (Mayo Foundation for Medical Education and Research) Also in Spanish
DASH Eating Plan (National Heart, Lung, and Blood Institute)
DASH Eating Plan: Reducing Blood Pressure through Diet and Lifestyle (Academy of Nutrition and Dietetics)
Getting Started on DASH (National Heart, Lung, and Blood Institute) - PDF Also in Spanish
Tips to Reduce Salt and Sodium (National Heart, Lung, and Blood Institute) - PDF
Understanding the DASH diet (Medical Encyclopedia) Also in Spanish
Why the DASH Eating Plan Works (National Heart, Lung, and Blood Institute) - PDF Also in Spanish
Your Guide To Lowering Your Blood Pressure with DASH (National Heart, Lung, and Blood Institute) - PDF

Living With

Healthy Recipes: Low Sodium

Specifics

Healthy Recipes: Low-fat Also in Spanish

Genetics

Hypertension: MedlinePlus Genetics (National Library of Medicine)

Clinical Trials

ClinicalTrials.gov: DASH Diet (National Institutes of Health)

Journal Articles References and abstracts from MEDLINE/PubMed (National Library of Medicine)

Patient Handouts

A Week With the DASH Eating Plan - PDF
Tips to Keep on Track - PDF

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Stay Connected

National Institutes of Health

The primary NIH organization for research on DASH Eating Plan is the National Heart, Lung, and Blood Institute

NIH MedlinePlus Magazine

DASH: Eat Your Way to Lower Blood Pressure

Disclaimers

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