What is the DASH diet for blood pressure, and how do I start?
DASH is an eating pattern that supports blood pressure control through vegetables, fruit, whole grains, pulses and low-fat dairy, with less sodium and saturated fat. It should fit individual health needs and does not automatically replace blood pressure medicine.
Details
Start with food choices
Choose less processed foods, compare sodium on labels and reduce processed meats and salty sauces. Increase vegetables and pulses gradually. Match portions to your energy needs instead of adopting a calorie plan that does not fit you.
Check the sodium unit
The standard DASH example includes about 2,300 mg of sodium daily; reducing sodium to 1,500 mg can lower pressure further when appropriate. These figures refer to sodium, not the weight of table salt. Sodium already present in packaged foods counts toward the total.
Kidney disease and medicines
Potassium and fluid intake may need adjustment with kidney disease or certain medicines. Check before using potassium-containing salt substitutes. Continue recording blood pressure and discuss readings or symptoms with your clinician rather than independently reducing medication. Dietary improvement and prescribed treatment can work together.
Related reading: What is a Mediterranean-style diet, and how can I follow it?.