DASH (Dietary Approaches to Stop Hypertension) was specifically designed to lower blood pressure. It's consistently ranked as one of the best diets by U.S. News & World Report and has robust research behind it.
Core Principles
- Emphasize vegetables, fruits, and whole grains
- Include lean proteins (fish, poultry, beans)
- Focus on low-fat dairy
- Limit sodium to 2300mg daily (1500mg for better results)
- Reduce added sugars and saturated fats
Blood Pressure Results
Studies show DASH lowers systolic blood pressure by 5-6 mmHg on average. For those with hypertension, the reduction can be 8-14 mmHg—comparable to some blood pressure medications.
Beyond Blood Pressure
Even for those without hypertension, DASH improves overall cardiovascular risk factors: cholesterol ratios, inflammation markers, and heart disease risk.
