DASH the diet to lower high blood pressure
Following recent diet and nutrition recommendations, the DASH diet keeps coming up. DASH stands for "Dietary Approach to Stop Hypertension", which roughly means a diet-based way to reduce high blood pressure. The idea is to specifically lower high blood pressure through this style of eating. The U.S. National Heart, Lung, and Blood Institute (NHLBI) was involved in developing this approach.
The U.S. news magazine "U.S. News & World Report" has already named the DASH diet "best diet" for the eighth time in its annual ranking of top diets and nutrition plans. In addition to lowering blood pressure, people often lose weight as well.
The DASH diet is not meant to be a short-term diet it's more of a permanent change to your eating habits, focusing on low-fat, low-cholesterol foods with plenty of fruits and vegetables and a reduced salt intake. The reduced salt is a defining feature of this eating pattern. Instead of salt, spices and herbs are used in pots, pans, and bowls.
If you don't want to give up meat, you can add lean poultry to your meal plan.
Because animal fats, alcohol, and red meat can raise blood pressure, these are not common in the DASH eating plan, nor are sugar, sweets, hydrogenated fats, and of course excess salt.
Changing your diet doesn't have to happen overnight; it's meant to be gradual so it's easier to get used to the new meal plan. Since meals aren't skipped and snacks are allowed, you shouldn't feel hungry. Protein-rich foods and whole grains also help keep hunger at bay.
The DASH diet does point out less healthy foods, but it doesn't forbid them completely. It shows that these foods can have negative effects on the body and therefore should only be eaten in very small amounts. Salt isn't completely eliminated either it's simply limited.
The list of foods to limit includes
Healthy foods include, for example
Sources
This article comes from BloodPressureDB – the leading app since 2011 that helps hundreds of thousands of people monitor their blood pressure every day.
Our content is based on carefully researched, evidence-based information and is continuously updated (as of 12/2025).
Author Sabine Croci is a certified medical assistant with many years of experience in internal medicine and cardiology practices as well as in outpatient care. Since 2015 she has led the editorial team at BloodPressureDB. With additional qualifications as a paramedic, first responder, and training in various therapy and emergency areas, she provides well-founded, practical, and reliably reviewed information.
Author Sabine Croci is a certified medical assistant with many years of experience in internal medicine and cardiology practices as well as in outpatient care. Since 2015 she has led the editorial team at BloodPressureDB. With additional qualifications as a paramedic, first responder, and training in various therapy and emergency areas, she provides well-founded, practical, and reliably reviewed information.
