DASH Diet Guide

Your Heart-Healthy Eating Plan

What Is the DASH Diet?

DASH (Dietary Approaches to Stop Hypertension) is an eating plan proven to lower blood pressure and promote heart health. It emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting sodium, sweets, saturated fats, and red meat. Research shows it can lower blood pressure as effectively as some medications.

The DASH diet is consistently ranked among the best diets by health experts. It's a lifelong eating pattern, not a short-term diet.

DASH Diet Principles

DASH Diet Food Groups

Grains (6-8 servings daily)

Emphasize whole grains

✓ Whole grain bread, pasta, rice, oats, cereals. 1 serving = 1 slice bread, 1/2 cup cooked grain.

Vegetables (4-5 servings daily)

Abundant variety

✓ All vegetables encouraged. 1 serving = 1 cup raw leafy greens, 1/2 cup cooked vegetables.

Fruits (4-5 servings daily)

Whole fruits preferred

✓ Fresh, frozen, or canned without added sugar. 1 serving = 1 medium fruit, 1/4 cup dried fruit.

Dairy (2-3 servings daily)

Low-fat or fat-free

✓ Milk, yogurt, cheese. Provides calcium and protein. 1 serving = 1 cup milk or yogurt.

Lean Proteins (6 or fewer servings)

Choose lean options

✓ Skinless poultry, fish, beans, nuts, seeds, lean meat. 1 serving = 1 ounce meat, 1/2 cup beans, 1 egg.

Fats and Oils (2-3 servings daily)

Healthy fats in moderation

✓ Vegetable oils, nuts, seeds. Limit saturated fats. 1 serving = 1 teaspoon oil, 1 tablespoon nuts.

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Common Symptoms

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Warning Signs (Seek Care)

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Starting the DASH Diet

Gradually Reduce Sodium

Start by not adding salt at the table. Then reduce salt in cooking. Eventually, limit high-sodium processed foods.

Increase Fruits and Vegetables

Add a serving of vegetables at lunch and dinner. Add fruit to breakfast and snacks. Build up to recommended amounts.

Switch to Whole Grains

Replace refined grains with whole grain versions. Whole wheat pasta, brown rice, whole grain bread, oatmeal.

Choose Lean Proteins

Select skinless poultry, fish, beans, nuts instead of fatty meats. Remove skin from poultry before cooking.

Read Labels for Sodium

Check sodium on packaged foods. Look for 'low sodium' or 'no salt added' versions. 5% DV or less per serving is low.

Flavor with Herbs and Spices

Replace salt with herbs, spices, lemon, garlic, onion, vinegar. Your taste buds will adjust.

Plan Your Meals

Weekly meal planning helps you stay on track. Prepare DASH-friendly meals in advance for busy days.

Monitor Your Blood Pressure

Track your progress. WellAlly helps you log diet and blood pressure to see the connection.

DASH Diet Research

11mmHg

Average blood pressure reduction

30%

Reduction in heart disease risk

50%

Lower stroke risk with DASH diet

Frequently Asked Questions

Track Blood Pressure with WellAlly

Log DASH meals, track sodium, monitor BP