Know 7 Benefits Of Dash Diet For Hypertension: Foods To Eat and Tips



Published on: 11-Jul-2022


10 min read


Updated on : 11-Dec-2023






Know 7 Benefits Of Dash Diet For Hypertension: Foods To Eat and Tips

Know 7 Benefits Of Dash Diet For Hypertension: Foods To Eat and Tips

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Welcome, readers! High blood pressure, or hypertension, affects an estimated 1 in 3 adults globally. This silent killer increases the risk of heart disease, stroke, and other serious health complications. Fortunately, dietary changes like the DASH diet can be a powerful tool in managing and lowering blood pressure.

The DASH diet, for Dietary Approaches to Stop Hypertension, isn't just a fad; it's a scientifically proven method backed by extensive research. Studies have shown that following the DASH diet can reduce systolic blood pressure by an average of 8-14 points and diastolic blood pressure by 5-8 points. This significant decrease can significantly improve heart health and overall well-being.

The dash diet is specially designed like a long-lasting transformation plan aimed at reducing and contr­olling high blood pressure. So, whether you are starting with a dash diet for hypertension or looking for practical tips and delicious recipes to stay on track, this blog is for you. Read till the end.

Table Of Contents

1. What Is a Dash Diet For Hypertension?

2. Types of Dash Diet 

3. 7  Benefits Of Dash Diet For Hypertension

4. 8 Foods To Include In Dash Diet For Hypertension

5. 8 Tips For Dash Diet For Hypertension

6. The Final Say

7. FAQs

8. References

What Is A Dash Diet For Hypertension?

The dash diet for hypertension emphasises consuming nutrien­t-dense foods that promote heart health and overall well-being. It encourages the inclusion of fruits and veget­ables, which are rich in vitamins, minerals, and antiox­idants. 

Whole grains provide fibre and essential nutri­ents, while lean proteins like poultry, fish, and legumes contr­ibute to a balanced diet with limited saturated fat. Low-fat or fat-free dairy products offer calcium without excess fat content.

Also Read: Lifestyle Changes To Manage Hypertension 

Types of Dash Diet

The dash diet prioritises the reduction of sodium intake, but it doesn't require elimi­nating sodium entirely from your diet. Instead, it emphasises limiting your sodium consumption to a recommended daily intake level to manage and lower high blood pressure effectively.

Here are the two types of dash diets:  

1. Lower Sodium Dash Diet

For individuals with high blood pressure or an increased risk of hypert­ension, this specific version of the dash diet suggests limiting sodium intake to approximately 1,500 milligrams per day. This lower target for sodium has shown to be particularly effective in reducing blood pressure.

2. Standard Sodium Dash Diet

This version of the dash diet permits higher sodium intake, approximately 2,300 milligrams per day. While this is still lower than what most people consume, it might be more feasible for some individuals.

7 Benefits Of Dash Diet For Hypertension

Let us explore these seven benefits of the dash diet for hypertension, supported by findings from reputable sources.

1. Lower Blood Pressure

One of the key benefits of the dash diet for hypertension is its ability to reduce blood pressure significantly. According to a study in the New England Journal of Medicine, adhering to the dash diet can lower your high blood pressure by an average of 11 mm Hg and diastolic blood pressure by 6 mm Hg. These reductions can make a substantial impact on your heart health.

2. Improves Heart Health

The dash diet for hypertension is associated with a 20% lower risk of heart disease, as the National Heart, Lung, and Blood Institute reported. By promoting the consumption of heart-healthy foods like fruits, vegetables, and whole grains, this diet can help protect your cardiovascular system and overall heart health.

3. Weight Management

Managing your weight is essential for hypertension control. The dash diet for hypertension also encourages weight loss by focusing on portion control and reducing high-calorie, high-fat foods. A study in the Journal of Human Nutrition and Dietetics found that dash diet adherents lost an average of 4-5 pounds over six months.

4. Balanced Nutrition

The dash diet for hypertension emphasises a balanced and diverse intake of nutrients, including potassium, calcium, and magnesium, essential for regulating blood pressure. The diet is rich in these minerals, and studies have shown that increased consumption can reduce the risk of hypertension by up to 17% by managing overnutrition.

5. Reduces Sodium Intake

High sodium intake is a known contributor to the dash diet for hypertension. The dash diet limits sodium intake to around 2,300 mg per day, with an even lower goal of 1,500 mg for those with high blood pressure. This reduced sodium intake can lead to a 5-6% decrease in blood pressure, as the Centres for Disease Control and Prevention suggested.

6. Lower Risk of Stroke

The dash diet for hypertension has been linked to a reduced risk of stroke as well. Research from the American Heart Association indicates that adhering to the dash diet can lead to a 19% lower risk of ischemic stroke by being able to reduce body heat.

7. Diabetes Management

For people with both hypertension and type 2 diabetes, this diet for hypertension offers a dual benefit. The American Diabetes Association suggests that the dash diet can help manage blood pressure and improve blood sugar control, reducing the risk of type 2 diabetes-related complications.

Also Read: Herbal Teas for High Blood Pressure: Lower Your Risk Naturally 

8 Foods To Include In Dash Diet For Hypertension

Here, we have provided a table mapping out the categories of your nutrition in the dash diet. It will make it easy for you to follow the diet with the proper nutrition from every dash diet food list.

Dash Diet Food List


How to take it?


6 to 8 servings daily.

Each serving would include one slice of bread, 1 ounce of dry cereal, 1/2 cup of cooked cereal, rice or pasta.


4 to 5 servings a day.

Each serving would include 1 cup of leafy vegetables, 1/2 cup of cut-up raw or cooked vegetables, or 1/2 cup of vegetable juice.


4 to 5 servings a day.

Each serving would include 1 medium fruit, 1/2 cup fresh, frozen, or canned fruit, or 1/2 cup fruit juice.

Fat-free or Low-Fat Dairy Products

2 to 3 servings a day.

Each serving would include 1 cup of milk or yoghurt, 1 1/2 ounces of cheese,

Lean Meats, Poultry, And Fish,

Take six 1-ounce servings or fewer daily.

Each serving would include 1 ounce of cooked lean meat or egg

Nuts, Seeds And Legumes

4 to 5 servings a week.

Each serving would consist of 1/3 cup of nuts, two tablespoons of homemade peanut butter (without salt), 2 tablespoons of seeds, or 1/2 cup of cooked legumes (dried beans or peas).

Fats And oils

2 to 3 servings a day.

Each serving would include 2 tablespoons of olive oil as a salad dressing,

Sweets And Added Sugar

5 servings or fewer a week.

Each serving would consist of 1 tablespoon of sugar, 1/2 cup of sorbet, and 1 cup of lemonade

8 Tips For Dash Diet For Hypertension

Here are the tips to follow while on a dash diet worth considering.

  • Keep a check on sodium and ensure you don’t exceed the limit.

  • Make your lunch and dinner healthier by adding various vegetables.

  • Adding some fresh fruits to your daily diet adds magic, too.

  • Also, use low-fat or fat-free condiments to cut off your daily serving of butter snacks, margarine, and salad dressing.

  • Instead of full-fat cream, you must switch to low-fat or skim-dairy products.

  • Restrict meals to 6 ounces daily, and try to eat vegetarian.

  • Try adding more vegetables with dry beans to your regular diet.

  • Switch to healthy munching like our yummy unsalted pretzels, nuts, flavourful raisins, plain popcorn with no butter, and raw vegetables.

The Final Say

At the end of this blog, you have understood what the dash diet is and its potential benefits in managing hypertension. Along with this, you have many tips in hand that can be advantageous for you in controlling high blood pressure and its complications. 

So, remember, the dash diet is not just another restrictive fad for our meals but a sustainable and nourishing way of life. Plus, you have learned how to prioritise nutrient-rich foods in our meals, reducing sodium intake while making healthier choices that benefit our blood pressure and overall health.

To know more about the management of hypertension, visit ToneOp


1. Is the dash diet a long-term and sustainable lifestyle choice for us?

Yes, the Dash diet is designed to be a long-term diet for us. It is a sustainable eating plan and provides a flexible approach to maintaining healthier eating habits.

2. Can children and teenagers follow the dash diet, or is it primarily for adults?

The dash diet can be adapted for children and teenagers with appropriate adjustments to portion sizes and calorie needs. It is essential to consult with a paediatrician or a registered dietician to create a suitable plan for younger individuals.

3. Can we continue taking prescribed blood pressure medications while following the dash diet?

Yes, we should continue taking any medications our healthcare provider prescribes as directed. The dash diet can complement medical treatment for hypertension and may even reduce the need for medication over time, but it should not replace prescribed medications without medical supervision.

4. What does the DASH diet stand for?
The DASH Diet stands for "Dietary Approaches to Stop Hypertension."


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