Breakfast
Oatmeal + fat-free milk + fresh fruit + unsalted walnuts, with a slice of whole-grain bread.
DASH Recipes
The DASH diet (blood-pressure friendly): low sodium, high fiber, lean protein and plenty of produce. Recipes are ranked by their DASH fit score, best matches first.
5480 recipes
DASH guide
Who is this for?
Anyone who wants to support their blood pressure and heart health through diet; in pregnancy, kidney disease or while on blood-pressure medication, confirm your sodium and potassium targets with your doctor.
What to eat
- Vegetables (every meal, varied colors)
- Fruit (fresh, 4-5 servings a day)
- Whole grains (oats, bulgur, brown rice, whole-wheat bread)
- Fat-free or low-fat dairy (fat-free yogurt, light cheese)
- Lean protein (chicken breast, turkey, fish)
- Legumes (lentils, chickpeas, dried beans)
- Unsalted nuts and seeds (walnuts, almonds, sunflower seeds)
- Olive oil and liquid vegetable oils
What to avoid
- High-sodium processed foods (deli meats, sausage, instant soup, pickles, chips)
- Excess table salt and salty sauces (soy sauce, salt-paste mixes)
- Fatty red meat and processed meat
- Sugary drinks and sweets
- Deep-fried food and trans fat
- Full-fat dairy (cream, clotted cream, full-fat cheese)
A typical day
Lunch
Grilled chicken breast + bulgur pilaf + a big green salad (olive oil and lemon, little salt). A serving of fruit for dessert.
Dinner
Baked fish + steamed vegetables + a lentil dish. Fresh fruit instead of a sugary dessert.
The science behind it
- NHLBI DASH Eating Plan (NIH)
The official DASH plan from the US National Heart, Lung, and Blood Institute: portion and sodium targets.
- Appel et al. 1997, DASH trial (NEJM)
The first clinical trial showing that a pattern rich in vegetables, fruit and low-fat dairy lowers blood pressure.
- Sacks et al. 2001, DASH-Sodium (NEJM)
Shows that cutting sodium adds further blood-pressure benefit on top of the DASH pattern.
- AHA, sodium and blood pressure
The American Heart Association's daily sodium target and salt-reduction advice.
Not sure which diet suits you?
Try the diet assistantThe DASH diet (Dietary Approaches to Stop Hypertension) is an evidence-based eating pattern developed by the US National Institutes of Health (NIH/NHLBI) to lower high blood pressure through diet. Its foundation is simple: plenty of vegetables and fruit, whole grains, low-fat dairy, lean protein (poultry, fish, legumes) and unsalted nuts; in return, sodium (salt), saturated fat, red meat and sugary drinks are limited. The daily sodium target is 2300 mg in the standard plan and 1500 mg in the stricter plan. The DASH pattern is rich in potassium, magnesium, calcium and fiber; these nutrients help balance blood pressure. The first DASH clinical trial, published in 1997 (Appel et al., New England Journal of Medicine), showed that this pattern lowered blood pressure significantly within just a few weeks. On Tatonia, compliance with the DASH pattern is calculated by scoring each recipe's sodium, fiber, saturated fat and macro balance; recipes are ranked by this compatibility score, starting with the best fit. To cut salt without sacrificing flavor, using lemon, garlic, fresh herbs and spices is the core skill of DASH cooking. If you take blood pressure medication or have kidney disease or are pregnant, clarify your sodium and potassium targets with your doctor.
Frequently Asked Questions
What is the DASH diet?
DASH (Dietary Approaches to Stop Hypertension) is a low-sodium eating pattern developed by the US National Institutes of Health to lower high blood pressure, centered on vegetables, fruit, whole grains, low-fat dairy and lean protein.
What is the daily salt limit on the DASH diet?
The standard DASH plan targets at most 2300 mg of sodium per day (about 1 teaspoon of salt), and the stricter plan targets 1500 mg. Processed products (salami, instant soup, pickles, chips) are the biggest hidden source of salt.
What is the difference between DASH and the Mediterranean diet?
Both are centered on vegetables, whole grains and lean protein. DASH focuses in particular on reducing sodium and on blood pressure; the Mediterranean diet places more emphasis on olive oil and healthy fats.
Who is the DASH diet suitable for?
It is suitable for anyone who wants to support their blood pressure or heart health through diet. If you take medication, have kidney disease or are pregnant, discuss your sodium and potassium targets with your doctor.
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