2024-08-14 00:30:03
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An image was added to the dosage section of this page so that readers can quickly see which foods, (and what amount of these foods), the DASH diet recommends.
Dietary Approaches to Stop Hypertension (DASH) Diet
•Last Updated: August 14, 2024
The dietary approaches to stop hypertension (DASH) diet is a nutritional strategy originally developed to treat hypertension (high blood pressure). It emphasizes high-fiber foods, like whole grains, fruit, and vegetables, as well as fish, poultry, and low-fat dairy and limits the intake of sodium, highly processed foods, and saturated fat.
Dietary Approaches to Stop Hypertension (DASH) Diet is most often used for
Last Updated:August 14, 2024
The DASH diet is an eating plan designed to help manage hypertension by emphasizing high-fiber, antioxidant-rich foods while minimizing salt, sugar, and saturated fats. It includes fruits, vegetables, whole grains, nuts, legumes, poultry, fish, and low-fat dairy and is low in sodium, which aids in lowering blood pressure.
The DASH diet is primarily beneficial for managing high blood pressure; significant reductions in both systolic and diastolic pressures have been observed within 2 weeks of following the diet. Its effectiveness is further enhanced when it is combined with weight loss and exercise strategies, as shown in the ENCORE study.
Is the DASH diet effective for PCOS?
Is the DASH diet effective for ADHD?
Is the DASH diet effective for high cholesterol?
Is the DASH diet effective for type 2 diabetes?
Is the DASH diet effective for overweight and obesity?
Is the DASH diet effective for heart failure?
Does the DASH diet reduce the risk of cancer?
Does the DASH diet affect neurocognitive disorders?
The DASH diet can be challenging to adhere to in the long term; studies indicate poor adherence beyond 12 weeks. Additionally, it may not be suitable for people with certain health conditions, such as kidney disease or chronic liver disease, and people with type 2 diabetes may need to modify the diet due to its carbohydrate content.
The DASH diet promotes lower blood pressure by encouraging a high-fiber/moderate-protein diet that is lower in sodium and saturated fats while increasing potassium, magnesium, and calcium intake. This dietary approach can improve fluid balance, relax blood vessels, reduce cholesterol levels, and enhance overall health, including potential benefits for type 2 diabetes and weight management.
Note that Dietary Approaches to Stop Hypertension (DASH) Diet is also known as:
- Dietary Approaches to Stop Hypertension
- DASH diet
The DASH diet recommends the following:
- Whole grains: 6–8 servings per day
- Vegetables: 4–5 servings per day
- Fruit: 4–5 servings per day
- Low-fat or fat-free dairy: 2–3 servings per day
- Fats and oils: 2–3 servings per day
- Lean meats, poultry, and fish: 6 or fewer servings per day
- Nuts, seeds, and legumes: 4–5 servings per week
- Sweets and added sugars: 5 or fewer servings per week
It also recommends limiting sugar-sweetened beverages, fatty meats, and ultraprocessed foods. The DASH diet is likely to result in a sodium intake of less than 2,300 mg per day, but in some cases it is recommended to decrease this to 1,500 mg per day, which is likely to lower blood pressure more effectively.
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2024-07-08 00:30:03
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Complete page update with standard and other FAQs added.
What is the DASH diet? The DASH diet recommends fruit and vegetables, whole grains, nuts, legumes, poultry, fish, and low-fat dairy products. It produces a diet low in sodium, high in fiber, with a moderate protein intake and a low saturated fat intake.
Dosage: The DASH diet has guidelines on the number of daily servings for each food group. These clear guidelines can make it easy to prescribe and simple to follow.
What are the benefits of the DASH diet? The DASH diet can lower blood pressure significantly, and may also help with weight loss. Research is less clear on the use of the DASH diet for treatment and prevention of type 2 diabetes, cancer, PCOS, and ADHD.
What are the DASH diet's main drawbacks? Long term adherence to the DASH diet can be difficult and it is not appropriate for people with certain medical conditions such as kidney disease.
How does the DASH diet work? The DASH diet influences blood pressure, body weight, cholesterol, and digestion through an increased intake of fiber, potassium, and magnesium, with a lower intake of saturated fats, sodium, and processed foods.
We also added 9 new meta-analyses to the Examine database.
- ^Fatemeh Shirani, Amin Salehi-Abargouei, Leila AzadbakhtEffects of Dietary Approaches to Stop Hypertension (DASH) diet on some risk for developing type 2 diabetes: a systematic review and meta-analysis on controlled clinical trialsNutrition.(Jul-Aug 2013)
- ^Challa HJ, Ameer MA, Uppaluri KRDASH Diet To Stop HypertensionStatPearls.(2023-01)
- ^Dori Steinberg, Gary G Bennett, Laura SvetkeyThe DASH Diet, 20 Years LaterJAMA.(2017 Apr 18)
- ^Conlin PR, Chow D, Miller ER 3rd, Svetkey LP, Lin PH, Harsha DW, Moore TJ, Sacks FM, Appel LJThe effect of dietary patterns on blood pressure control in hypertensive patients: results from the Dietary Approaches to Stop Hypertension (DASH) trial.Am J Hypertens.(2000 Sep)
- ^Siervo M, Lara J, Chowdhury S, Ashor A, Oggioni C, Mathers JCEffects of the Dietary Approach to Stop Hypertension (DASH) diet on cardiovascular risk factors: a systematic review and meta-analysisBr J Nutr.(2015 Jan 14)
- ^Saneei P, Salehi-Abargouei A, Esmaillzadeh A, Azadbakht LInfluence of Dietary Approaches to Stop Hypertension (DASH) diet on blood pressure: a systematic review and meta-analysis on randomized controlled trialsNutr Metab Cardiovasc Dis.(2014 Dec)
- ^Christina D Filippou, Costas P Tsioufis, Costas G Thomopoulos, Costas C Mihas, Kyriakos S Dimitriadis, Lida I Sotiropoulou, Christina A Chrysochoou, Petros I Nihoyannopoulos, Dimitrios M TousoulisDietary Approaches to Stop Hypertension (DASH) Diet and Blood Pressure Reduction in Adults With and Without Hypertension: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsAdv Nutr.(2020 Apr 24)
- ^Lari A, Sohouli MH, Fatahi S, Cerqueira HS, Santos HO, Pourrajab B, Rezaei M, Saneie S, Rahideh STThe effects of the Dietary Approaches to Stop Hypertension (DASH) diet on metabolic risk factors in patients with chronic disease: A systematic review and meta-analysis of randomized controlled trials.Nutr Metab Cardiovasc Dis.(2021 Sep 22)
- ^Ru Guo, Nian Li, Rong Yang, Xiao-Yang Liao, Yu Zhang, Ben-Fu Zhu, Qian Zhao, Lingmin Chen, Yong-Gang Zhang, Yi LeiEffects of the Modified DASH Diet on Adults With Elevated Blood Pressure or Hypertension: A Systematic Review and Meta-AnalysisFront Nutr.(2021 Sep 7)
- ^Blumenthal JA, Babyak MA, Hinderliter A, Watkins LL, Craighead L, Lin PH, Caccia C, Johnson J, Waugh R, Sherwood AEffects of the DASH diet alone and in combination with exercise and weight loss on blood pressure and cardiovascular biomarkers in men and women with high blood pressure: the ENCORE study.Arch Intern Med.(2010 Jan 25)
- ^Soltani S, Arablou T, Jayedi A, Salehi-Abargouei AAdherence to the dietary approaches to stop hypertension (DASH) diet in relation to all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective cohort studies.Nutr J.(2020 Apr 22)
- ^Mandy Wing-Man Kwan, Martin Chi-Sang Wong, Harry Hao-Xiang Wang, Kirin Qi-Lin Liu, Catherine Lok-Sze Lee, Bryan Ping-Yen Yan, Cheuk-Man Yu, Sian Meryl GriffithsCompliance with the Dietary Approaches to Stop Hypertension (DASH) diet: a systematic reviewPLoS One.(2013 Oct 30)
- ^Theodoridis X, Triantafyllou A, Chrysoula L, Mermigkas F, Chroni V, Dipla K, Gkaliagkousi E, Chourdakis MImpact of the Level of Adherence to the DASH Diet on Blood Pressure: A Systematic Review and Meta-Analysis.Metabolites.(2023 Aug 7)
- ^Tyson CC, Nwankwo C, Lin PH, Svetkey LPThe Dietary Approaches to Stop Hypertension (DASH) eating pattern in special populations.Curr Hypertens Rep.(2012 Oct)
- ^Asemi Z, Samimi M, Tabassi Z, Shakeri H, Sabihi SS, Esmaillzadeh AEffects of DASH diet on lipid profiles and biomarkers of oxidative stress in overweight and obese women with polycystic ovary syndrome: a randomized clinical trial.Nutrition.(2014 Nov-Dec)
- ^Shang Y, Zhou H, Hu M, Feng HEffect of Diet on Insulin Resistance in Polycystic Ovary Syndrome.J Clin Endocrinol Metab.(2020 Oct 1)
- ^Juhász AE, Stubnya MP, Teutsch B, Gede N, Hegyi P, Nyirády P, Bánhidy F, Ács N, Juhász RRanking the dietary interventions by their effectiveness in the management of polycystic ovary syndrome: a systematic review and network meta-analysis.Reprod Health.(2024 Feb 22)
- ^Lange KW, Lange KM, Nakamura Y, Reissmann ANutrition in the Management of ADHD: A Review of Recent Research.Curr Nutr Rep.(2023 Sep)
- ^Yadollah Khoshbakht, Fatemeh Moghtaderi, Reza Bidaki, Mahdieh Hosseinzadeh, Amin Salehi-AbargoueiThe effect of dietary approaches to stop hypertension (DASH) diet on attention-deficit hyperactivity disorder (ADHD) symptoms: a randomized controlled clinical trialEur J Nutr.(2021 Mar 14)
- ^Sepideh Soltani, Fatemeh Shirani, Maryam J Chitsazi, Amin Salehi-AbargoueiThe effect of dietary approaches to stop hypertension (DASH) diet on weight and body composition in adults: a systematic review and meta-analysis of randomized controlled clinical trialsObes Rev.(2016 May)
- ^Mohseni R, Mohseni F, Alizadeh S, Abbasi SThe Association of Dietary Approaches to Stop Hypertension (DASH) Diet with the Risk of Colorectal Cancer: A Meta-Analysis of Observational Studies.Nutr Cancer.(2020)
- ^Ali Mohsenpour M, Fallah-Moshkani R, Ghiasvand R, Khosravi-Boroujeni H, Mehdi Ahmadi S, Brauer P, Salehi-Abargouei AAdherence to Dietary Approaches to Stop Hypertension (DASH)-Style Diet and the Risk of Cancer: A Systematic Review and Meta-Analysis of Cohort Studies.J Am Coll Nutr.(2019 Aug)
- ^Hadith Tangestani, Asma Salari-Moghaddam, Hamid Ghalandari, Hadi EmamatAdherence to the Dietary Approaches to Stop Hypertension (DASH) dietary pattern reduces the risk of colorectal cancer: A systematic review and meta-analysisClin Nutr.(2020 Feb 7)
- ^Fung TT, Hu FB, Wu K, Chiuve SE, Fuchs CS, Giovannucci EThe Mediterranean and Dietary Approaches to Stop Hypertension (DASH) diets and colorectal cancer.Am J Clin Nutr.(2010 Dec)
- ^Onvani S, Haghighatdoost F, Azadbakht LDietary approach to stop hypertension (DASH): diet components may be related to lower prevalence of different kinds of cancer: A review on the related documents.J Res Med Sci.(2015 Jul)
- ^Toorang F, Sasanfar B, Esmaillzadeh A, Zendehdel KAdherence to the DASH Diet and Risk of Breast Cancer.Clin Breast Cancer.(2022 Apr)
- ^Heidari Z, Mohammadi E, Aghamohammadi V, Jalali S, Rezazadeh A, Sedaghat F, Assadi M, Rashidkhani BDietary Approaches to Stop Hypertension (DASH) diets and breast cancer among women: a case control study.BMC Cancer.(2020 Jul 29)
- ^Soltani S, Benisi-Kohansal S, Azadbakht L, Esmaillzadeh AAssociation between Adherence to "Dietary Approaches to Stop Hypertension" Eating Plan and Breast Cancer.Nutr Cancer.(2021)
- ^Schneider L, Su LJ, Arab L, Bensen JT, Farnan L, Fontham ETH, Song L, Hussey J, Merchant AT, Mohler JL, Steck SEDietary patterns based on the Mediterranean diet and DASH diet are inversely associated with high aggressive prostate cancer in PCaP.Ann Epidemiol.(2019 Jan)
- ^Oczkowski M, Dziendzikowska K, Pasternak-Winiarska A, Włodarek D, Gromadzka-Ostrowska JDietary Factors and Prostate Cancer Development, Progression, and Reduction.Nutrients.(2021 Feb 3)
- ^Park SY, Boushey CJ, Shvetsov YB, Wirth MD, Shivappa N, Hébert JR, Haiman CA, Wilkens LR, Le Marchand LDiet Quality and Risk of Lung Cancer in the Multiethnic Cohort Study.Nutrients.(2021-May-12)
- ^Annelien C van den Brink, Elske M Brouwer-Brolsma, Agnes A M Berendsen, Ondine van de RestThe Mediterranean, Dietary Approaches to Stop Hypertension (DASH), and Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) Diets Are Associated with Less Cognitive Decline and a Lower Risk of Alzheimer's Disease-A ReviewAdv Nutr.(2019 Nov 1)
- ^Berendsen AAM, Kang JH, van de Rest O, Feskens EJM, de Groot LCPGM, Grodstein FThe Dietary Approaches to Stop Hypertension Diet, Cognitive Function, and Cognitive Decline in American Older Women.J Am Med Dir Assoc.(2017 May 1)
- ^Tangney CCDASH and Mediterranean-type Dietary Patterns to Maintain Cognitive Health.Curr Nutr Rep.(2014 Mar 1)
- ^Stephanie K Nishi, Nancy Babio, Carlos Gómez-Martínez, Miguel Ángel Martínez-González, Emilio Ros, Dolores Corella, Olga Castañer, J Alfredo Martínez, Ángel M Alonso-Gómez, Julia Wärnberg, Jesús Vioque, Dora Romaguera, José López-Miranda, Ramon Estruch, Francisco J Tinahones, José Lapetra, J Luís Serra-Majem, Aurora Bueno-Cavanillas, Josep A Tur, Vicente Martín Sánchez, Xavier Pintó, Miguel Delgado-Rodríguez, Pilar Matía-Martín, Josep Vidal, Clotilde Vázquez, Lidia Daimiel, Cristina Razquin, Oscar Coltell, Nerea Becerra-Tomás, Rafael De La Torre Fornell, Itziar Abete, Carolina Sorto-Sanchez, Francisco Javier Barón-López, Antonio José Signes-Pastor, Jadwiga Konieczna, Antonio Garcia-Rios, Rosa Casas, Ana Maria Gomez-Perez, José Manuel Santos-Lozano, Ana García-Arellano, Patricia Guillem-Saiz, Jiaqi Ni, Maria Trinidad Soria-Florido, M Ángeles Zulet, Jessica Vaquero-Luna, Estefanía Toledo, Montserrat Fitó, Jordi Salas-SalvadóMediterranean, DASH, and MIND Dietary Patterns and Cognitive Function: The 2-Year Longitudinal Changes in an Older Spanish CohortFront Aging Neurosci.(2021 Dec 13)
- ^Mansoore Saharkhiz, Zahra Khorasanchi, Samira Karbasi, Amir Masoud Jafari-Nozad, Mohsen Naseri, Mahtab Mohammadifard, Mahin Siami Ali Abad, Malaksima Ayadilord, Gordon A Ferns, Afsane BahramiThe association between adherence to a dietary approaches to stop hypertension (DASH) diet and neuro-psychological function in young womenBMC Nutr.(2021 Jun 9)
- ^van Soest AP, Beers S, van de Rest O, de Groot LCThe Mediterranean-Dietary Approaches to Stop Hypertension Intervention for Neurodegenerative Delay (MIND) Diet for the Aging Brain: A Systematic Review.Adv Nutr.(2024 Mar)
- C-Reactive Protein (CRP) - Soltani S, Chitsazi MJ, Salehi-Abargouei AThe effect of dietary approaches to stop hypertension (DASH) on serum inflammatory markers: A systematic review and meta-analysis of randomized trials.Clin Nutr.(2018 Apr)
- Blood Pressure - Ndanuko RN, Tapsell LC, Charlton KE, Neale EP, Batterham MJDietary Patterns and Blood Pressure in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled TrialsAdv Nutr.(2016 Jan 15)
- Blood Pressure - Siervo M, Lara J, Chowdhury S, Ashor A, Oggioni C, Mathers JCEffects of the Dietary Approach to Stop Hypertension (DASH) diet on cardiovascular risk factors: a systematic review and meta-analysisBr J Nutr.(2015 Jan 14)
- Blood Pressure - Ru Guo, Nian Li, Rong Yang, Xiao-Yang Liao, Yu Zhang, Ben-Fu Zhu, Qian Zhao, Lingmin Chen, Yong-Gang Zhang, Yi LeiEffects of the Modified DASH Diet on Adults With Elevated Blood Pressure or Hypertension: A Systematic Review and Meta-AnalysisFront Nutr.(2021 Sep 7)
- Blood Pressure - Saneei P, Salehi-Abargouei A, Esmaillzadeh A, Azadbakht LInfluence of Dietary Approaches to Stop Hypertension (DASH) diet on blood pressure: a systematic review and meta-analysis on randomized controlled trialsNutr Metab Cardiovasc Dis.(2014 Dec)
- Blood Pressure - Lari A, Sohouli MH, Fatahi S, Cerqueira HS, Santos HO, Pourrajab B, Rezaei M, Saneie S, Rahideh STThe effects of the Dietary Approaches to Stop Hypertension (DASH) diet on metabolic risk factors in patients with chronic disease: A systematic review and meta-analysis of randomized controlled trials.Nutr Metab Cardiovasc Dis.(2021 Sep 22)
- Blood Pressure - Gay HC, Rao SG, Vaccarino V, Ali MKEffects of Different Dietary Interventions on Blood Pressure: Systematic Review and Meta-Analysis of Randomized Controlled TrialsHypertension.(2016 Apr)
- Body Mass Index (BMI) - Sepideh Soltani, Fatemeh Shirani, Maryam J Chitsazi, Amin Salehi-AbargoueiThe effect of dietary approaches to stop hypertension (DASH) diet on weight and body composition in adults: a systematic review and meta-analysis of randomized controlled clinical trialsObes Rev.(2016 May)
- Blood glucose - Fatemeh Shirani, Amin Salehi-Abargouei, Leila AzadbakhtEffects of Dietary Approaches to Stop Hypertension (DASH) diet on some risk for developing type 2 diabetes: a systematic review and meta-analysis on controlled clinical trialsNutrition.(Jul-Aug 2013)
- Total Antioxidant Capacity (TAC) - Pirouzeh R, Heidarzadeh-Esfahani N, Morvaridzadeh M, Izadi A, Yosaee S, Potter E, Heshmati J, Pizarro AB, Omidi A, Heshmati SEffect of DASH diet on oxidative stress parameters: A systematic review and meta-analysis of randomized clinical trials.Diabetes Metab Syndr.(2020 Nov-Dec)