Eating well

DASH Diet

The DASH diet is an eating pattern designed to lower blood pressure, rich in fruit, vegetables, wholegrains and low-fat dairy, and lower in salt.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it means

DASH stands for Dietary Approaches to Stop Hypertension. It is an eating pattern high in fruit, vegetables, wholegrains, beans, nuts and low-fat dairy, and low in salt, red meat, and sugary foods and drinks.

Why it matters

It was developed specifically to help lower blood pressure and has good evidence for doing so, which also reduces the risk of heart disease and stroke. Its emphasis on potassium-rich plant foods and less salt is key.

Practical tips

How to make it work

  • Fill your plate with plenty of vegetables and fruit at each meal.
  • Choose wholegrain bread, rice and pasta over refined versions.
  • Include low-fat dairy, beans, nuts and seeds for protein and minerals.
  • Cut down on salt — aim for no more than 6 g a day and check food labels.
  • Limit red and processed meat, and sugary foods and drinks.
  • Cook from scratch where you can, so you control how much salt is added.

Good to know. If you have kidney disease or take medicines that affect potassium, get advice before increasing potassium-rich foods. People on blood pressure medicines should not stop them without medical advice.

Answers

DASH Diet: frequently asked questions

Does the DASH diet really lower blood pressure?

Yes, it has solid evidence for reducing blood pressure, particularly when combined with cutting down on salt. Its benefits come from more potassium-rich plant foods and less salt and saturated fat.

How is DASH different from the Mediterranean diet?

They overlap a lot — both are rich in plants and wholegrains. DASH places particular focus on lowering salt and blood pressure and includes more low-fat dairy, while the Mediterranean diet emphasises olive oil and fish.

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Education and reference only. This is general UK health guidance, not personal medical or dietitian advice. If you have a health condition or specific needs, check with your GP, pharmacist or a registered professional before making big changes.

Sources

Where this is drawn from

  • NHS — Eat well & Live Well
  • British Dietetic Association (BDA)
  • UK Scientific Advisory Committee on Nutrition (SACN)

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