DASH - the diet to lower high blood pressure
Following recent diet and nutrition recommendations, the DASH diet keeps coming up. DASH stands for "Dietary Approach to Stop Hypertension", which roughly means a diet-based way to reduce high blood pressure. The idea is to specifically lower high blood pressure through this style of eating. The U.S. National Heart, Lung, and Blood Institute (NHLBI) was involved in developing this approach.
The U.S. news magazine "U.S. News & World Report" has already named the DASH diet "best diet" for the eighth time in its annual ranking of top diets and nutrition plans. This is because it not only lowers blood pressure but also helps people lose weight.
The DASH diet is not meant to be followed for a limited period-it is instead a change in eating habits toward a low-fat, low-cholesterol diet with plenty of fruit and vegetables, while also reducing salt intake. The latter is the defining feature of this eating pattern. Instead of salt, spices and herbs are used in pots, pans and bowls.
If you can't give up meat, you can add lean poultry to your meal plan.
Because animal fats, alcohol, and red meat raise blood pressure, they are not included in the DASH eating plan, nor are sugar, sweets, hydrogenated fats, and, of course, salt.
Changing your diet doesn't have to happen overnight; it's meant to be gradual so it's easier to get used to the new meal plan. Since meals aren't skipped and snacks are allowed, you shouldn't feel hungry. Protein-rich foods and whole grains also help keep hunger at bay.
The DASH diet does point out less healthy foods, but it doesn't forbid them completely. It shows that these foods can have negative effects on the body and therefore should only be eaten in very small amounts. Salt isn't completely eliminated from the diet either; it's simply limited.
The list of foods to limit includes
Healthy foods include, for example
Sources
This article is from Tensana – the leading app since 2011, helping hundreds of thousands of people monitor their blood pressure every day.
Our content is based on carefully researched, evidence-based data and is continuously updated (as of 12/2025).
Author Sabine Croci is a qualified medical assistant with many years of experience in internal medicine and cardiology practices as well as outpatient care, and has headed the specialist editorial team at Tensana since 2015. Thanks to her extensive additional qualifications as an emergency medical technician, first responder, and in various areas of therapy and emergency care, she provides well-founded, practical, and reliably verified information.
Author Sabine Croci is a qualified medical assistant with many years of experience in internal medicine and cardiology practices as well as outpatient care, and has headed the specialist editorial team at Tensana since 2015. Thanks to her extensive additional qualifications as an emergency medical technician, first responder, and in various areas of therapy and emergency care, she provides well-founded, practical, and reliably verified information.
