Question 1

What is the DASH diet and what do you eat?

Accepted Answer

DASH stands for Dietary Approaches to Stop Hypertension. It's a clinically proven eating pattern designed to lower blood pressure through food. It emphasises: fruits and vegetables (8–10 servings/day), low-fat dairy (2–3 servings/day), whole grains (6–8 servings/day), lean proteins (fish, poultry, legumes), nuts and seeds, and reduced sodium (1,500–2,300mg/day). Clinical trials show it can lower systolic blood pressure by 8–14 mmHg within 2 weeks.

Question 2

How much sodium per day on the DASH diet?

Accepted Answer

Standard DASH diet: under 2,300mg sodium per day (about 1 teaspoon of salt). Lower-sodium DASH: under 1,500mg per day — recommended for people with high blood pressure, diabetes, or kidney disease, and adults over 50. For context, the average American consumes 3,400mg per day. Most of this comes from processed and restaurant foods, not home cooking.

Question 3

How quickly does the DASH diet lower blood pressure?

Accepted Answer

Clinical trials show significant blood pressure reductions within 2 weeks of starting the DASH diet. The full effect develops over 4–8 weeks. Average reduction: 8–14 mmHg systolic and 4–8 mmHg diastolic in people with hypertension. Combined with sodium restriction, the effect is larger. For many people with stage 1 hypertension (130–139/80–89 mmHg), DASH diet changes alone can bring blood pressure into the normal range without medication.

Food Group	Daily Servings	Best Examples
Grains (whole)	6–8 servings	Oats, brown rice, whole wheat bread, quinoa, barley, whole wheat pasta
Vegetables	4–5 servings	Leafy greens, broccoli, tomatoes, carrots, sweet potato, peppers
Fruits	4–5 servings	Bananas, oranges, berries, melon, apricots, mangoes
Low-fat dairy	2–3 servings	Skim milk, low-fat yogurt, low-fat cheese
Lean protein	≤6 oz/day	Chicken, turkey, fish (especially oily fish), eggs
Nuts, seeds, legumes	4–5 per week	Almonds, walnuts, sunflower seeds, lentils, beans, peas
Fats & oils	2–3 servings	Olive oil, avocado, light mayo — small amounts

High-Sodium Food	Sodium per Serving	DASH Swap
Canned soup (regular)	800–1,200mg	Low-sodium canned soup or homemade
Deli meats (2 slices)	600–800mg	Fresh cooked chicken or turkey
Soy sauce (1 tbsp)	900mg	Low-sodium soy sauce (600mg) or coconut aminos (270mg)
Bread (2 slices)	280–400mg	Low-sodium or homemade whole grain bread
Cheese (30g cheddar)	180mg	Low-sodium Swiss or ricotta
Frozen meals	600–1,500mg	Prep fresh meals from whole ingredients
Bottled salad dressing (2 tbsp)	250–400mg	Homemade olive oil + lemon dressing

Mineral	DASH Target	Best Food Sources
Potassium	4,700mg/day	Bananas, sweet potato, spinach, white beans, yogurt, salmon
Magnesium	500mg/day	Pumpkin seeds, almonds, spinach, black beans, avocado
Calcium	1,250mg/day	Low-fat dairy, sardines (with bones), kale, tofu, white beans
Sodium	1,500–2,300mg/day	Avoid processed foods; cook at home; use herbs and spices

Meal	Food	Sodium
Breakfast	Oats with banana, walnuts, and skim milk	~80mg
Snack	Apple + unsalted almonds	~5mg
Lunch	Chicken salad with mixed greens, tomatoes, avocado, olive oil + lemon dressing	~280mg
Snack	Low-fat yogurt with berries	~80mg
Dinner	Baked salmon + roasted sweet potato + steamed broccoli + olive oil	~400mg
Total		~845mg

DASH Diet Foods: What to Eat to Lower Blood Pressure

Foods to Eat on DASH

The Sodium Sources to Cut

Key Minerals — Why They Matter

Sample DASH Day (Under 2,300mg Sodium)

Plan Low-Sodium Meals from Your Pantry