The DASH Diet: Your Guide to Lowering Blood Pressure and Improving Heart Health

High blood pressure can quietly increase your risk of heart disease and stroke. Thankfully, you can lower your numbers and improve your heart health by making a few smart changes to your diet. Enter the DASH diet. Short for Dietary Approaches to Stop Hypertension, the DASH diet is a heart-healthy eating plan proven to lower blood pressure and improve overall health. Developed in the 1990s by the National Institutes of Health (NIH), the diet was designed to help people manage or prevent high blood pressure (hypertension) through simple, sustainable dietary changes. Since its creation, it has consistently ranked as one of the healthiest diets due to its focus on nutrient-rich, whole foods.

The DASH diet focuses on reducing sodium intake and promoting foods rich in nutrients that help lower blood pressure, such as potassium, calcium, and magnesium. By cutting back on processed and high-sodium foods and incorporating more fruits, vegetables, lean proteins, and whole grains, you can improve your heart health and reduce your risk of conditions like heart attack or stroke. Here’s everything you need to know to get started.

Cut Back on Sodium

Most of the sodium we eat is hidden in processed and prepared foods. Lowering your sodium intake can almost immediately affect blood pressure—some people see results in as little as two weeks! Here’s how to keep sodium in check:

• Know your limit: Most people with high blood pressure should stick to 1,500 to 2,300 milligrams (mg) of sodium per day. Talk to your doctor or a registered dietitian nutritionist (RDN) to find your personal target.
• Read food labels: Look for foods with less than 300 mg of sodium per serving. Pick low-sodium or no-salt-added options whenever possible.
• Rinse canned goods: Draining and rinsing canned foods like beans and tuna can help remove some of the sodium.
• Be mindful when dining out: Restaurant meals are often laden with sodium, but with some planning and minor tweaks, you can still enjoy your favorites while reducing sodium.
  • Research menus ahead of time. Avoid dishes labeled “pickled,” “cured,” “smoked,” or “soy sauce.”
  • Skip salty condiments like soy sauce, ketchup, and pickles.
  • Make special requests. Ask if your order can be prepared without added salt, or ask to leave off salty ingredients like bacon, olives, or cheese.
  • Choose wisely. Opt for fruit or vegetable-based appetizers and side dishes instead of fries or chips.
• Ditch the salt shaker. Use less salt while cooking, and try leaving the shaker off the table, especially if you’re in the habit of reaching for it before you’ve even taken a bite. Use herbs, spices, lemon, lime, or vinegar to flavor your meals instead of salt. Gradually cut back on salt to give your taste buds time to adjust.

Choose Heart-Healthy Fats

Not all fats are created equal. Including the right types of fat in your diet can help reduce the buildup of plaque in your arteries, lowering your risk of a heart attack or stroke. You’ll want to include unsaturated fats, found in olive oil, canola oil, sunflower oil, and soft margarine, as well as omega-3 fatty acids, found in fatty fish like salmon, tuna, and mackerel, as well as in flaxseed. You’ll want to avoid saturated fats, found in fatty meats, whole milk, butter, and cream, as well as trans fats, found in processed foods like crackers, chips, and baked goods made with hydrogenated oils. Always check the ingredient list and steer clear of “hydrogenated” or “partially hydrogenated” oils.

Make Smart Food Choices

The DASH diet emphasizes nutrient-rich foods that support heart health while limiting those that can raise blood pressure. Here are some guidelines:

Recommended Foods:

• Grains: Choose whole grains like oats, brown rice, and whole wheat bread. Choose low-sodium crackers and pretzels.
• Vegetables: Load up on fresh, frozen, or canned (low-sodium) vegetables, especially colorful ones like broccoli, sweet potatoes, and tomatoes.
• Fruits: Enjoy fresh, frozen, canned, or dried fruit without added sugar.
• Dairy: Choose nonfat or low-fat options, like skim milk, low-fat yogurt, and low-sodium cheeses.
• Proteins: Stick to lean options like skinless poultry, fish (especially fatty fish), lean cuts of beef and pork, and plant-based proteins like beans, lentils, and unsalted nuts.
• Fats and oils: Use unsaturated oils like olive or canola oil and enjoy small amounts of avocado, seeds, and soft margarine.

Foods to Limit or Avoid:

• Salty snacks: Skip chips, salted nuts, and high-sodium pretzels.
• Processed meats: Avoid bacon, sausage, hot dogs, and high-sodium deli meats.
• Sugary drinks and desserts: Cut back on sodas, fruit drinks, and desserts high in sugar and fat.
• Convenience foods: Limit frozen dinners, packaged mixes, and canned soups unless they are low-sodium.

If weight loss is part of your health goals, the DASH diet can help. By focusing on nutrient-dense foods and cutting back on high-calorie, low-nutrient items, you can shed pounds while improving your overall health. Pair this eating plan with regular physical activity to see the best results. Not sure where to start? Your doctor can help you set realistic weight and exercise goals.

The DASH eating plan isn’t just another diet trend—it’s backed by science. Studies have shown that it can lower blood pressure in as little as two weeks and provide long-term heart health benefits. Take small steps to incorporate these changes into your daily life. Your heart will thank you!