DASH Diet

What it is

DASH (Dietary Approaches to Stop Hypertension) was developed by the NIH in the 1990s. It emphasises:

• Vegetables (4–5 servings/day).
• Fruit (4–5).
• Whole grains (6–8).
• Low-fat dairy (2–3).
• Lean protein, nuts, legumes.
• Limited red and processed meat.
• Limited added sugar.
• Reduced sodium (especially the “DASH-Sodium” lower-sodium arm).

Why it works

The DASH trials showed:

• Reduces systolic BP by ~5–6 mmHg / diastolic 3–4 mmHg overall.
• Combined with sodium restriction (<1500 mg/day), reductions reach ~11/5 mmHg in hypertensives.
• Effects appear within 2 weeks.

Beyond BP, DASH adherence associates with reduced cardiovascular events, lower diabetes incidence, and improved cognitive aging.

How it differs from Mediterranean

DASH is more prescriptive about sodium and dairy; Mediterranean emphasises olive oil and fish. Substantial overlap; both work.

Practical tips

• Pre-prepared / restaurant meals are the main sodium source in most diets; cooking at home is the largest lever.
• Potassium-rich foods (vegetables, legumes, fruit) support BP-lowering independently of sodium reduction.

Related entries

Mediterranean diet, Blood pressure, Cardiovascular disease.