DASH Diet Foods to Eat

VioletaStoimenova//Getty ImagesJump to:What Is the DASH Diet?Benefits of the DASH DietDASH Diet Foods to EatDASH Diet Foods to LimitHow to Get Started On The DASH DietNobody likes to diet, but sometimes you do need to follow a specific eating pattern to achieve a health goal, such as dropping a few pounds or loading up on nutrients like protein and calcium to shore up your skeleton. Heart health is one area of health that’s particularly crucial to keep a handle on (after all, your ticker literally keeps your whole body going). There’s one heart-smart diet that’s been relied upon for decades to help people do just that—and you don’t have to give up your favorite foods entirely in order for it to make a difference.

The DASH diet has been recommended by doctors for years, as a way for people to help lower blood pressure and keep a handle on other heart health factors. This is important for healthy aging because heart disease is the leading cause of death in the U.S., and high blood pressure is one major heart disease risk factor.

DASH may look similar to the Mediterranean diet, another of the healthiest eating patterns (and an eating style followed by certain Blue Zone folks, who are among the longest-living people). But the main difference is in the sodium limits and emphasis on low-fat dairy, whereas the Mediterranean diet doesn’t require adhering to any specific sort of threshold for nutrients.

Here’s what to know about The DASH diet, its benefits, and How to Get Started on the DASH Diet.

The DASH diet stands for Dietary Approaches to Stop Hypertension, and it was developed to help lower blood pressure without medication. It emphasizes fruits, vegetables, whole grains, beans, nuts, and low-fat dairy, while limiting sodium and foods high in saturated fat. It offers a flexible way to build heart-healthy habits without cutting out entire food groups.

What makes the DASH diet specifically great for people with hypertension is that it caps sodium at 2,300 milligrams a day and encourages sticking to 1,500 milligrams per day for optimal heart health benefits.

There’s no shortage of research backing the DASH diet when it comes to improving heart health. This way of eating has been shown to help:

One 2020 meta-analysis of 30 studies found that the plan significantly improved blood pressure numbers in adults with and without hypertension. The findings also showed that being of a “younger age” appeared to “enhance the blood pressure-lowering effect” of the DASH diet. Even more reason to get on a healthy eating path now.

The DASH diet can also aid in overall heart health. A 2023 review shows that following the DASH diet could help not only lower blood pressure but also help reduce levels of “bad” LDL cholesterol and triglycerides (fats in the blood), as well as slash the risk for heart disease. In one 2019 study, researchers following over 4,000 participants for 13 years found that the DASH diet was beneficial in preventing heart failure in participants younger than 75 years old.

The mix of foods that make up the DASH diet is nourishing and varied, delivering an array of vitamins, minerals, antioxidants, and other nutrients that support a healthy weight or healthy weight loss.

There’s even some research that points to the DASH diet as a veggie-forward option to protect against cancer risk. A 2026 review found that the DASH diet may be associated with a lower risk of colorectal cancer in women, and a 2019 study suggests a higher diet quality, like that of the DASH diet, could reduce the risk for prostate cancer.

There’s a variety of delicious foods you’ll eat on the DASH diet to not only lower your blood pressure but also improve insulin sensitivity and reduce triglyceride levels (a type of fat in the blood)—all factors in good heart health. These foods are part of the DASH plan:

The DASH diet doesn’t completely cut out any food groups or types of food. Certain foods should be enjoyed in moderation, and the DASH diet meal plan breaks down the maximum allowance for these foods. Here’s a list of foods to limit:

Always talk to your doctor before starting a new eating plan. Once you have your doctor’s OK to try out the DASH diet, it’s a smart idea to plan your meals for the week and make a grocery list. You can find DASH-approved recipes or ideas from reputable sites like Mayo Clinic and the National Heart, Lung, and Blood Institute.

Lastly, keep up with other healthy lifestyle habits like managing stress, getting good quality sleep, and regularly exercising. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes a week of moderate-intensity aerobic activity and two days a week of strength training.

Wondering what an ideal day of eating looks like? Below are samples of the 1,600-calorie and 2,000-calorie DASH meal plans—use them as a starting place and inspo to create your own DASH-approved meals once you get used to the diet:

Why Jumping Is So Important for Aging Healthfully

Best Upper-Body Workout From Denise Austin