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DASH is a flexible and balanced eating plan that helps create a heart-healthy eating style for life.
The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:
Based on these recommendations, the following table shows examples of daily and weekly servings that meet DASH eating plan targets for a 2,000-calorie-a-day diet.
Daily and Weekly DASH Eating Plan Goals for a 2,000-Calorie-a-Day Diet
Food Group |
Daily Servings |
---|---|
Grains |
6–8 |
Meats, poultry, and fish |
6 or less |
Vegetables |
4–5 |
Fruit |
4–5 |
Low-fat or fat-free dairy products |
2–3 |
Fats and oils |
2–3 |
Sodium |
2,300 mg* |
|
Weekly Servings |
Nuts, seeds, dry beans, and peas |
4–5 |
Sweets |
5 or less |
*1,500 milligrams (mg) sodium lowers blood pressure even further than 2,300 mg sodium daily.
When following the DASH eating plan, it is important to choose foods that are:
Four NHLBI-funded studies tested the health benefits of the DASH diet by comparing the DASH diet with the typical American diet or by comparing different variations of the DASH diet. Another NHLBI-funded study, the PREMIER clinical trial, measured the health benefits of following the DASH diet and increasing physical activity. The results of these studies showed that the DASH diet lowers blood pressure and LDL cholesterol in the blood and shaped the NHLBI’s DASH eating plan recommendations, which includes following a DASH diet with reduced sodium intake.
This study included 459 adults, some with and some without confirmed high blood pressure. The study compared three diets, each containing 3,000 milligrams (mg) of sodium per day:
The study provided all foods and beverages to participants for eight weeks. None of the diets were vegetarian or used specialty foods. After two weeks, participants who added fruits and vegetables to a typical American diet or those on the DASH diet had lower blood pressure than those who followed a typical American diet alone. However, the participants on the DASH diet had the greatest effect of lowering their high blood pressure.
Follow-up reports from the DASH trial showed that in addition to improving blood pressure, the DASH diet also lowered LDL cholesterol levels. High blood pressure and high blood levels of LDL cholesterol are two major risk factors for cardiovascular disease.
This study included 412 adults who followed either a typical American diet or the DASH diet. The study provided all foods and beverages to participants for one month. Their daily sodium intake levels were either high, at 3,300 mg, which is similar to the current average U.S. daily sodium intake of about 3,600 mg; medium at 2,300 mg; or low at 1,500 mg.
The DASH-Sodium study made several findings:
A follow-up report found that combining the DASH diet with sodium reduction benefited people who had higher than normal blood pressure readings. The report also found that people who started out with the highest blood pressure readings experienced the greatest benefits.
This study included 164 adults who had systolic blood pressure readings of 120 to 159 millimeters of mercury (mm Hg). The study compared the following three diets, each containing 2,300 mg of sodium per day:
The study provided all foods and beverages to participants for six weeks. During the study, participants stayed the same weight.
OmniHeart found that either variation of the DASH diet—one substituting protein or one substituting unsaturated fat for 10 percent of daily carbohydrates—reduced blood pressure and improved lipid levels more than the original DASH diet.
The OmniCarb trial included 163 adults who were overweight and who had systolic blood pressure readings of 120 to 159 mm Hg. The study compared the following four DASH-type diets, each containing 2,300 mg of sodium per day:
The study provided all foods and beverages to participants for five weeks. During the study, participants maintained a constant body weight.
OmniCarb found that diets with a low glycemic index did not improve blood pressure, blood cholesterol, or insulin resistance compared to diets with a high glycemic index.
The PREMIER trial included 810 participants who were assigned to one of three groups. Each group participated in a different program to lower blood pressure, lose weight, and improve health for six months:
Unlike the other studies listed above, the PREMIER trial did not provide food and beverages to participants.
PREMIER found that after six months, blood pressure levels declined in all three groups. The two groups that received counseling and followed a treatment plan had more weight loss than the advice-only group. However, participants who received counseling and followed the DASH diet had the greatest reductions in their blood pressure. The study results showed that people can lose weight and lower their blood pressure by following the DASH diet and increasing their physical activity.
The DASH eating plan is easy to follow using common foods available in your grocery store. The plan includes daily servings from different food groups. The number of servings you should have depends on your daily calorie (energy) needs.
To figure out your calorie needs, you need to consider your age and physical activity level. If you want to maintain your current weight, you should eat only as many calories as you burn by being physically active. This is called energy balance. (For more information about energy balance, go to the Health Topics Overweight and Obesity article.)
If you need to lose weight, you should eat fewer calories than you burn or increase your activity level to burn more calories than you eat.
Consider your physical activity level. Are you sedentary, moderately active, or active?
Use the chart below to estimate your daily calorie needs.
Age (years) | Calories Needed for Sedentary Activity Level | Calories Needed for Moderately Active Activity Level | Calories Needed for Active Activity Level |
---|---|---|---|
19–30 | 2,000 | 2,000–2,200 | 2,400 |
31–50 | 1,800 | 2,000 | 2,200 |
51+ | 1,600 | 1,800 | 2,000–2,200 |
Age (years) | Calories Needed for Sedentary Activity Level | Calories Needed for Moderately Active Activity Level | Calories Needed for Active Activity Level |
---|---|---|---|
19–30 | 2,400 | 2,600–2,800 | 3,000 |
31–50 | 2,200 | 2,400–2,600 | 2,800–3,000 |
51+ | 2,000 | 2,200–2,400 | 2,400–2,800 |
After figuring out your daily calorie needs, go to the table below and find the closest calorie level to yours. This table estimates the number of servings from each food group that you should have. Serving quantities are per day, unless otherwise noted.
Food Group | 1,200 Cal. | 1,400 Cal. | 1,600 Cal. | 1,800 Cal. | 2,000 Cal. | 2,600 Cal. | 3,100 Cal. |
---|---|---|---|---|---|---|---|
Grainsa | 4–5 | 5–6 | 6 | 6 | 6–8 | 10–11 | 12–13 |
Vegetables | 3–4 | 3–4 | 3–4 | 4–5 | 4–5 | 5–6 | 6 |
Fruits | 3–4 | 4 | 4 | 4–5 | 4–5 | 5–6 | 6 |
Fat-free or low-fat dairy productsb | 2–3 | 2–3 | 2–3 | 2–3 | 2–3 | 3 | 3–4 |
Lean meats, poultry, and fish | 3 or less | 3–4 or less | 3–4 or less | 6 or less | 6 or less | 6 or less | 6–9 |
Nuts, seeds, and legumes | 3 per week | 3 per week | 3–4 per week | 4 per week | 4–5 per week | 1 | 1 |
Fats and oilsc | 1 | 1 | 2 | 2–3 | 2–3 | 3 | 4 |
Sweets and added sugars | 3 or less per week | 3 or less per week | 3 or less per week | 5 or less per week | 5 or less per week | ≤2 | ≤2 |
Maximum sodium limitd | 2,300 mg/day | 2,300 mg/day | 2,300 mg/day | 2,300 mg/day | 2,300 mg/day | 2,300 mg/day | 2,300 mg/day |
a Whole grains are recommended for most grain servings as a good source of fiber and nutrients.
b For lactose intolerance, try either lactase enzyme pills with dairy products or lactose-free or lactose-reduced milk.
c Fat content changes the serving amount for fats and oils. For example, 1 Tbsp regular salad dressing = one serving; 1 Tbsp low-fat dressing = one-half serving; 1 Tbsp fat-free dressing = zero servings.
d The DASH eating plan has a sodium limit of either 2,300 mg or 1,500 mg per day.
Food Group | Serving Sizes | Examples and Notes | Significance of Each Food Group to the DASH Eating Plan |
---|---|---|---|
Grainsa | 1 slice bread 1 oz dry cerealb ½ cup cooked rice, pasta, or cerealb | Whole-wheat bread and rolls, whole-wheat pasta, English muffin, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted pretzels and popcorn | Major sources of energy and fiber |
Vegetables | 1 cup raw leafy vegetable ½ cup cut-up raw or cooked vegetable ½ cup vegetable juice | Broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, tomatoes | Rich sources of potassium, magnesium, and fiber |
Fruits | 1 medium fruit ¼ cup dried fruit ½ cup fresh, frozen, or canned fruit ½ cup fruit juice | Apples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins, strawberries, tangerines | Important sources of potassium, magnesium, and fiber |
Fat-free or low-fat dairy productsc | 1 cup milk or yogurt 1½ oz cheese | Fat-free milk or buttermilk; fat-free, low-fat, or reduced-fat cheese; fat-free/low-fat regular or frozen yogurt | Major sources of calcium and protein |
Lean meats, poultry, and fish | 1 oz cooked meats, poultry, or fish 1 egg | Select only lean; trim away visible fats; broil, roast, or poach; remove skin from poultry | Rich sources of protein and magnesium |
Nuts, seeds, and legumes | ⅓ cup or 1½ oz nuts 2 Tbsp peanut butter 2 Tbsp or ½ oz seeds ½ cup cooked legumes (dried beans, peas) | Almonds, filberts, mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas | Rich sources of energy, magnesium, protein, and fiber |
Fats and oilsd | 1 tsp soft margarine 1 tsp vegetable oil 1 Tbsp mayonnaise 2 Tbsp salad dressing | Soft margarine, vegetable oil (canola, corn, olive, safflower), low-fat mayonnaise, light salad dressing | The DASH study had 27% of calories as fat, including fat in or added to foods |
Sweets and added sugars | 1 Tbsp sugar 1 Tbsp jelly or jam ½ cup sorbet, gelatin dessert 1 cup lemonade | Fruit-flavored gelatin, fruit punch, hard candy, jelly, maple syrup, sorbet and ices, sugar | Sweets should be low in fat |
a Whole grains are recommended for most grain servings as a good source of fiber and nutrients.
b Serving sizes vary between ½ cup and 1¼ cups, depending on cereal type. Check the product's Nutrition Facts label.
c For lactose intolerance, try either lactase enzyme pills with dairy products or lactose-free or lactose-reduced milk.
d Fat content changes the serving amount for fats and oils. For example, 1 Tbsp regular salad dressing = one serving; 1 Tbsp low-fat dressing = one-half serving; 1 Tbsp fat-free dressing = zero servings.
DASH is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. Download the materials below to help you get started.
The DASH eating plan is just one key part of a heart-healthy lifestyle, and combining it with other lifestyle changes such as physical activity can help you control your blood pressure and LDL-cholesterol for life.
To help prevent and control high blood pressure:
Other lifestyle changes can improve your overall health, such as:
To help make lifelong lifestyle changes, try making one change at a time and add another when you feel that you have successfully adopted the earlier changes. When you practice several healthy lifestyle habits, you are more likely to achieve and maintain healthy blood pressure and cholesterol levels.
Understanding the DASH eating plan will help you start and follow this plan for life.
To benefit from the proven DASH eating plan, it is important to limit daily sodium levels to 2,300 mg, or 1,500 mg if desired, and to consume the appropriate amount of calories to maintain a healthy weight or lose weight if needed.
The key to lowering your sodium intake is to make healthier food choices when you’re shopping, cooking, and eating out.
Shopping |
Cooking |
Eating Out |
---|---|---|
|
|
|
*Examples of convenience foods are frozen dinners, prepackaged foods, and soups; examples of condiments are mustard, ketchup, soy sauce, barbecue sauce, and salad dressings.
Most of the sodium Americans eat comes from processed and prepared foods, such as breads, cold cuts, pizza, poultry, soups, sandwiches and burgers, cheese, pasta and meat dishes, and salty snacks. Therefore, healthier choices when shopping and eating out are particularly important.
To benefit from the DASH eating plan, it is important to consume the appropriate amount of calories to maintain a healthy weight. To help, read nutrition labels on food, and plan for success with DASH eating plan sample menus and other heart-healthy recipes.
The DASH eating plan can be used to help you lose weight. To lose weight, follow the DASH eating plan and try to reduce your total daily calories gradually. Find out your daily calorie needs or goals with the Body Weight Planner and calorie chart. Talk with your doctor before beginning any diet or eating plan.
General tips for reducing daily calories include:
The DASH eating plan is designed to be rich in potassium, with a target of 4,700 mg potassium daily, to enhance the effects of reducing sodium on blood pressure. The following are examples of potassium-rich foods.
Food |
Potassium (mg) |
---|---|
Potato, 1 small |
738 |
Plain yogurt, nonfat or low-fat, 8 ounces |
530–570 |
Sweet potato, 1 medium |
542 |
Orange juice, fresh, 1 cup |
496 |
Lima beans, ½ cup |
478 |
Soybeans, cooked, ½ cup |
443 |
Banana, 1 medium |
422 |
Fish (cod, halibut, rockfish, trout, tuna), 3 ounces |
200–400 |
Tomato sauce, ½ cup |
405 |
Prunes, stewed, ½ cup |
398 |
Skim milk, 1 cup |
382 |
Apricots, ¼ cup |
378 |
Pinto beans, cooked, ½ cup |
373 |
Pork tenderloin, 3 ounces |
371 |
Lentils, cooked, ½ cup |
365 |
Kidney beans, cooked, ½ cup |
360 |
Split peas, cooked, ½ cup |
360 |
Almonds, roasted, ⅓ cup |
310 |
NHLBI meal planning tools and tips can help you follow the DASH eating plan to meet nutritional goals.
The following tools can help you prepare and choose meals that meet the nutritional goals of the DASH eating plan.
When changing lifestyle habits, it is normal to slip off track occasionally. Follow these tips to get you back on track.
The National Heart, Lung, and Blood Institute (NHLBI) leads or sponsors many studies aimed at preventing, diagnosing, and treating heart, lung, blood, and sleep disorders.
Learn more about participating in a clinical trial.
View all trials from ClinicalTrials.gov.
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