High blood pressure (hypertension) is one of the most common chronic conditions in adults. Left untreated, it increases the risk of heart disease, stroke, kidney disease, and other serious complications.
One of the most evidence-based nutrition plans for lowering blood pressure is the DASH diet — short for Dietary Approaches to Stop Hypertension.
If you have elevated blood pressure or want to improve your heart health, here’s what you should know.
What Is the DASH Diet?
The DASH diet is a heart-healthy eating plan designed to help lower blood pressure naturally.
It emphasizes:
- Fruits and vegetables
- Whole grains
- Lean proteins (especially fish and poultry)
- Nuts and legumes
- Low-fat or non-fat dairy
It limits:
- Sodium
- Saturated fat
- Red meat
- Sugary beverages
- Processed foods
The goal is to reduce strain on blood vessels while improving overall cardiovascular health.
How the DASH Diet Helps Lower Blood Pressure
The DASH diet works by:
- Reducing sodium intake
- Increasing potassium, magnesium, and calcium
- Supporting healthy blood vessel function
- Improving cholesterol levels
Lower sodium intake helps decrease fluid retention, which reduces pressure inside blood vessels.
Most DASH plans recommend limiting sodium to about 2,300 mg per day — and in some cases, 1,500 mg daily for individuals with hypertension.
Foods to Focus On
Eat More Of:
- Leafy greens
- Berries and citrus fruits
- Oats and whole grains
- Beans and lentils
- Salmon and other fatty fish
- Unsalted nuts and seeds
Limit:
- Processed snacks
- Fast food
- Deli meats
- Full-fat dairy
- Tropical oils (coconut, palm)
- Sugary drinks
How to Get Started with the DASH Diet
Lifestyle changes work best when implemented gradually.
Consider starting with:
- Adding one serving of vegetables to each meal
- Replacing white bread with whole grain options
- Cutting back on sugary drinks
- Cooking more meals at home
- Reading sodium labels at the grocery store
Keeping a food journal can also increase awareness and accountability.
Who Should Consider the DASH Diet?
The DASH diet may be beneficial if you:
- Have high blood pressure
- Have elevated cholesterol
- Are at risk for heart disease
- Want a sustainable, balanced eating plan
Before making significant dietary changes, especially if you have kidney disease, diabetes, or are taking blood pressure medication, speak with your primary care physician.
Can Diet Replace Blood Pressure Medication?
In some individuals with mild hypertension, dietary changes can significantly improve readings. However, others may still require medication.
Diet and medication are not mutually exclusive — they often work best together.
Your treatment plan should be individualized based on your health history and risk factors.
Managing Hypertension in Brentwood, CA
At Brentwood Primary Care, Dr. Shreya Khatri works with patients to develop personalized plans for managing high blood pressure, including nutrition guidance, lifestyle counseling, and medication when appropriate.
If you would like to discuss your blood pressure or cardiovascular risk, call (925) 471-4223 to schedule an appointment.
Frequently Asked Questions
What is the DASH diet best for?
The DASH diet is specifically designed to lower high blood pressure, but it also supports heart health and may improve cholesterol levels.
How long does it take for the DASH diet to lower blood pressure?
Some individuals may see improvements in blood pressure within a few weeks of following the DASH diet consistently. Results vary depending on baseline blood pressure and overall health.
