Learn how to follow the DASH diet guidelines so you can eat to lower blood pressure

When following DASH diet guidelines, you naturally lower blood pressure within two weeks! Learn how to start this nutritious, filling, and well-researched eating plan.

How do the DASH diet guidelines help lower blood pressure?

DASH stands for Dietary Approaches to Stop Hypertension. The plan is based on proven studies that demonstrate that eating certain foods can help lower blood pressure. The plan is also a healthy and satisfying weight-loss approach.

The DASH diet focuses on plenty of fruits, vegetables, low-fat dairy, nuts and seeds, and legumes. Such foods provide an abundance of minerals such as calcium, magnesium, and potassium, which help relax blood vessels and lower blood pressure. Sodium and added sugars are limited. These features explain why a DASH diet consistently ranks among the best diet plans for heart health.

Set your nutrition targets

Although monitoring macronutrients can be helpful in your weight-loss plan, the quality of foods contributes to the health benefits of a DASH eating style.

Here is MyNetDiary’s default macronutrient distribution for starting your DASH diet, as well as suggested ranges:

• 27 % fat
• 18 % protein
• 55 % carbohydrate

To set targets, go to "My Weight Goal & Plan." Open the "Macros" tab. Select "DASH" as your Macro Distribution. You can adjust the distribution according to your goals and preferences.

Fats

The DASH diet is relatively low in fat, allowing more servings of high-volume fruits, vegetables, and whole grains to help you feel full.

Protein

The DASH eating plan provides protein from heart-healthy sources, including beans, nuts, seeds, fish, poultry, and low-fat dairy.

Carbohydrates

If you find restricting carbohydrates too challenging to maintain, this is the plan for you. DASH carbohydrates come from healthy sources such as whole grains, fruit, beans, and low-fat dairy.

Sodium

The DASH diet has blood-pressure-lowering benefits that don’t just come from sodium restriction. However, 2300 mg of sodium daily is recommended, with additional benefits coming from a lower target of 1500 mg.

Vitamins and minerals

You will likely meet your vitamin and mineral needs on this plan due to the focus on minimally processed and nutrient-rich foods. The DASH diet is naturally rich in calcium, magnesium, and potassium, minerals that can help relax the blood vessels and lower blood pressure.

Calcium

The plan recommends 1200 mg of calcium daily. Meet this target with 3 daily servings of low-fat dairy or calcium-fortified dairy alternatives.

Magnesium

Most people do not get enough magnesium from their diet. Aim for 500 mg daily. Whole grains, bran, nuts, seeds, beans, and green vegetables are rich sources of this essential mineral.

Potassium

For maximum benefits, aim for 4700 mg of potassium daily, which is higher than the Adequate Intake (AI) suggests. Good sources include milk, yogurt, soy milk, legumes (dried beans and peas), potatoes, winter squash, dried fruit, fresh fruit, and dark green veggies.

There’s no need to guess if you are reaching your DASH diet goals. You can set your MyNetDiary tracker to monitor over 100 nutrients!

Calories and weight loss

Are you starting a DASH diet for weight loss? Following DASH diet guidelines can help you meet your goal by focusing on filling foods such as beans, vegetables, and whole grains. There’s no guesswork involved, as the plan provides specific targets for daily and weekly servings by calorie level.

DASH diet guidelines: Servings by calorie level

Food Group	Calorie Level			Serving Size	Examples and Tips
	1200	1400-1600	1800-2000
Grains (mostly whole grains) servings per day	3-4	5-6	6-8	½ cup cooked grains 1 slice bread 1 ounce dry cereal	Brown rice, quinoa, whole-wheat pasta, whole-grain bread, barley, and oats
Fruit servings per day	2-3	4	4-5	1 medium piece of fruit ¼ cup dried fruit 1 cup berries or melon ½ cup fruit juice	Fresh fruits or frozen and canned as alternatives
Vegetable servings per day	3-4	3-4	4-5	1 cup raw ½ cup cooked 1 small potato or sweet potato	Fresh, frozen, and no-salt-added canned vegetables
Lean meats, fish, and poultry servings per day	3 or less	3-4 or less per day	6 or less	1 ounce, cooked ¼ cup ground meat 1 egg	Chicken, turkey, lean cuts of beef or pork, or plant-based meat substitutes such as tofu or tempeh
Nuts, seeds and legumes servings per week	3	3-4	4-5	1 ounce or ¼ cup of nuts 1 ounce or 2 tablespoons seeds 2 tablespoons nut butter ½ cup cooked beans	-Almonds, almond butter, sunflower, chia, flax, and pumpkin seeds -Dried and no-salt-added canned beans, split peas, lentils, and hummus -Choose unsalted or lightly salted nuts and seeds
Dairy (low-fat or fat-free) servings per day	2-3	2-3	2-3	1.5 ounces cheese 1 cup milk or milk substitute 6 ounces yogurt	Milk, yogurt, cheese, and calcium-fortified non-dairy alternatives, including lactose-free versions
Fats and oils servings per day	1	1-2	2-3	1 tsp. oil 1 tsp. soft spread 2 Tbsp. salad dressing	Healthier examples: olive, avocado, walnut, and canola oil
Spices and seasonings	Daily	Daily	Daily	Use generously to flavor your food	Fresh or dried; basil, cinnamon, cilantro, dill, garlic, lemon, oregano, thyme, and vinegar, plus opt for no-salt-added seasoning blends
Sweets and added sugars servings per week	3 or less	3 or less	5 or less	1 Tbsp. sugar 1 Tbsp. jelly or jam ½ cup sorbet	Choose fruit for dessert more often

Try new recipes and cooking techniques

You will open up a new world of flavors with your DASH diet!

MyNetDiary has hundreds of DASH recipes in our Premium Recipe collection, making it easy to start this popular and proven eating plan. Select the "DASH" tag to view these recipes.

You can also import recipes from recipe websites into your MyNetDiary account. Here are some of our favorite sources:

• 30 Days of DASH Diet Recipes from EatingWell
• National Heart, Lung, and Blood Institute Deliciously Healthy Eating Recipes
• Mayo Clinic

Don’t give up your favorite recipes. Make them DASH-compatible by using herbs and spices instead of salt, choosing low-sodium ingredients, increasing vegetables, or adding beans or other plant-based protein sources. MyNetDiary will provide an updated analysis of your new recipe.

Find support

The DASH eating style is flavorful and sustainable, but you may need some support when starting to follow the guidelines. Engage with our MyNetDiary community on Facebook or our in-app Community. Our team of registered dietitians is available to answer your nutrition and fitness questions.

Related content

Expert tips on how to reduce sodium intake

Monitoring your blood pressure? Here’s how this simple act can help you take charge of your health

What are the health benefits of the DASH diet, and why do experts recommend it?

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Other Health Issues->Cardiovascular Disease Weight Loss->Diets