DASHdieet

DASHdieet, commonly referred to as the DASH diet, is a dietary pattern developed to prevent and treat hypertension. It emphasizes nutrient-dense foods such as fruits, vegetables, and low‑fat dairy, along with lean proteins and whole grains, while limiting saturated fat, added sugars, and red meat. The plan is designed to provide a high intake of potassium, calcium, and magnesium, along with ample fiber, while moderating total calories to support weight management.

Core components include: abundant fruits and vegetables; low‑fat or fat‑free dairy products; lean proteins such as fish, poultry, legumes, and nuts; and emphasis on whole grains. The diet also recommends limiting saturated fat, refined grains, sweets, and sodium. In practice, sodium reduction is often combined with the DASH pattern, as explored in the DASH-Sodium trials, with common targets around 1500 to 2300 mg per day depending on individual goals.

Evidence indicates that the DASH diet lowers blood pressure in both hypertensive and normotensive individuals, with greater reductions seen when sodium intake is reduced. It is considered a long‑term dietary pattern rather than a short‑term diet and can be adapted to various cultural cuisines and calorie needs. Beyond blood pressure, DASH has been associated with improvements in lipid profiles and overall cardiovascular risk factors, and it can support weight management when paired with an appropriate caloric plan.