Dietary Management of Hypertension - DASH Diet for Hypertension

The DASH eating plan (Dietary Approaches to Stop Hypertension) is a flexible way to build meals that can help lower blood pressure. It emphasizes vegetables, fruit, whole grains, beans, nuts, low-fat or fat-free dairy, fish and poultry while limiting saturated fat, sweets and sodium. Food choices complement blood pressure monitoring, movement and any medicines your clinician recommends.

Key takeaways

• DASH focuses on vegetables, fruit, whole grains and other nutrient-rich foods.
• Check sodium in packaged foods as well as salt added during cooking.
• Food changes support blood-pressure care and do not replace prescribed treatment.

A balanced eating pattern matters more than one special food.

Editorial source review completed: October 8, 2026
Article claims and linked references checked. This is an editorial fact-check, not a clinical or medical review.

What goes on a DASH-style plate?

• Vegetables and fruit: choose a variety through the day, including fresh, frozen or no-salt-added canned options.
• Whole grains: try oats, brown rice, whole-wheat bread or other minimally refined grains.
• Protein foods: include beans, lentils, nuts, fish or skinless poultry; choose portions that fit your needs.
• Dairy or alternatives: choose lower-fat options when appropriate and check labels on substitutes for added sugar and sodium.
• Fats: use unsaturated vegetable oils in place of foods high in saturated fat more often.

How much sodium?

The US National Heart, Lung, and Blood Institute (NHLBI) describes a DASH plan with no more than 2,300 mg of sodium daily; 1,500 mg may lower blood pressure further for some adults. Ask your healthcare professional which target is appropriate for you. NHLBI: DASH sodium guidance. Much sodium comes from packaged and restaurant foods, so compare labels and use herbs, lemon or spices for flavor.

Plan more fiber-rich meals

The DASH pattern includes fruit, vegetables, beans and whole grains. Use this adult fiber reference alongside the meal examples below.

Open fiber calculator →

For blood pressure, follow your clinician’s advice about sodium, medication and dietary restrictions.

A simple day of meals

Breakfast: oats with plain yogurt, berries and a few unsalted nuts. Lunch: lentil and vegetable bowl with a whole grain. Dinner: grilled fish or tofu, vegetables and brown rice. These are examples, not a prescribed diet; portions and food choices should reflect your medical needs and preferences.

When should you seek individual advice?

Blood pressure often has no obvious symptoms. Have it measured and follow the treatment plan you receive. Do not stop prescribed medication because you changed your meals. People with kidney disease or medicines that affect potassium should ask their clinician before intentionally increasing potassium-rich foods or using potassium-based salt substitutes. AHA: potassium and kidney precautions.

For related guidance, see our cholesterol eating guide and browse all articles.

Sources checked in this review

• American Heart Association: Potassium and blood pressure — precautions for kidney disease and medicines.
• NHLBI: DASH eating plan — foods and sodium guidance.
• NHLBI: Following DASH — practical meal planning.
• American Heart Association: Heart-healthy eating for blood pressure.

Farha Zaidi · M.Sc. in Food and Nutrition, Healthy Bite Hub. About the author and the blog.

Educational information only. It does not replace medical diagnosis, treatment or individualized dietary advice.