By Balveer Singh Rathore, Editor · Last updated: September 26, 2026 · How we write
The DASH diet (Dietary Approaches to Stop Hypertension) is an eating plan designed to lower blood pressure. It focuses on vegetables, fruit, whole grains, low-fat dairy, pulses, nuts and lean protein, while limiting salt, sugar and saturated fat. In the original DASH trial, it lowered systolic blood pressure by 11.4 mmHg in people with high blood pressure.
This article is general information, not medical advice. If you have a health condition, are pregnant or take medication, talk to your doctor before changing your diet, exercise or supplements. Read our disclaimer.
What is the DASH diet?
DASH was developed and tested by researchers funded by the U.S. National Heart, Lung, and Blood Institute (NHLBI). It isn’t a crash diet: it’s a flexible, long-term way of eating that’s rich in potassium, calcium, magnesium and fibre, and low in sodium and saturated fat.
Does the DASH diet lower blood pressure?
Yes. In the original 1997 trial of 459 adults, the DASH diet lowered blood pressure by 5.5/3.0 mmHg overall compared with a typical diet, and by 11.4/5.5 mmHg in people with high blood pressure, within 8 weeks. A later trial (DASH-Sodium) showed that combining DASH with lower salt intake lowered blood pressure even further. The NHLBI says 1,500 mg of sodium a day lowers blood pressure more than 2,300 mg.
DASH diet servings per day (2,000 calories)
| Food group | Servings | Examples of 1 serving |
|---|---|---|
| Grains (mostly whole) | 6–8 a day | 1 small roti, ½ cup cooked rice, oats or millet |
| Vegetables | 4–5 a day | 1 cup raw leafy greens or ½ cup cooked sabzi |
| Fruit | 4–5 a day | 1 medium fruit or ½ cup chopped fruit |
| Low-fat or fat-free dairy | 2–3 a day | 1 cup milk or curd |
| Lean meat, poultry, fish, eggs | 6 or fewer a day | 1 ounce (about 28 g) cooked meat or 1 egg |
| Nuts, seeds, beans and pulses | 4–5 a week | ⅓ cup nuts, ½ cup cooked dal or beans |
| Fats and oils | 2–3 a day | 1 tsp oil or ghee |
| Sweets and added sugar | 5 or fewer a week | 1 tbsp sugar or jaggery |
| Sodium | 2,300 mg or less a day (1,500 mg for more benefit) | About 1 teaspoon of salt is roughly 2,300 mg sodium |
Vegetarians can easily follow DASH: dal, rajma, chana, paneer, tofu and curd cover most protein needs. If you eat 2,000 calories a day, many Indian meals already fit, once you cut back on salt, pickles and fried snacks.
DASH diet food list
- Eat more: leafy greens, tomatoes, carrots, beans, lauki, fruit (banana, orange, papaya, guava), whole grains and millets, low-fat curd and milk, dal and other pulses, unsalted nuts and seeds.
- Eat less: salt, papad, pickles, namkeen, instant noodles, processed meats, full-fat dairy, sweets and sugary drinks.
- Watch out for hidden salt: bread, sauces, ready-made masalas, cheese and restaurant food.
7-day DASH diet meal plan (Indian-friendly)
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| 1 | Oats with milk, banana and walnuts | Brown rice, dal, palak sabzi, cucumber salad | 2 multigrain rotis, rajma, low-fat raita |
| 2 | Vegetable poha + orange | Jowar roti, chana masala (low salt), salad | Grilled fish or paneer, sautéed vegetables, small rice |
| 3 | Moong dal chilla + curd | Vegetable khichdi + raita | Roti, mixed vegetable curry, dal |
| 4 | Ragi porridge with milk + apple | Rice, sambar, beans poriyal | Chicken or tofu stir-fry with vegetables, 1 roti |
| 5 | Idli + sambar + papaya | Roti, lauki chana dal, salad | Vegetable soup, paneer bhurji, roti |
| 6 | Whole wheat toast, peanut butter (unsalted), banana | Millet pulao with vegetables + curd | Rajma or chole, brown rice, salad |
| 7 | Curd with fruit and seeds | Roti, palak paneer (low-fat), salad | Dal, vegetable sabzi, small rice |
Snacks: a fruit, a handful of unsalted nuts, roasted chana or a glass of low-fat chaas (go easy on the salt). For a general weight-loss plan, see our 7-day Indian diet plan.
5 easy DASH diet recipes
1. Overnight oats with fruit
Mix ½ cup oats with ¾ cup low-fat milk or curd, refrigerate overnight, and top with banana, berries and a few walnuts in the morning. No added sugar needed.
2. Low-salt moong dal
Pressure-cook ½ cup moong dal with turmeric. Temper with 1 tsp oil, cumin, garlic and tomato. Use lemon juice and fresh coriander for flavour instead of extra salt.
3. Rajma and vegetable salad
Toss 1 cup boiled rajma with chopped onion, tomato, cucumber, capsicum, lemon juice, roasted jeera and a small pinch of salt.
4. Palak paneer (lighter)
Blanch and blend spinach, cook with onion, garlic, ginger and spices in 1 tsp oil, and add cubes of low-fat paneer. Skip the cream.
5. Fruit and curd bowl
Layer low-fat curd with papaya, pomegranate and a spoon of flax or pumpkin seeds for a quick breakfast or dessert.
Tips to follow DASH
- Cut salt gradually; your taste adjusts within a few weeks.
- Use lemon, herbs, garlic and spices for flavour.
- Read food labels for sodium.
- Add one extra serving of vegetables or fruit to each meal.
- Pair DASH with regular activity, limited alcohol and no smoking.
- If you take blood pressure medicine, don’t stop it; talk to your doctor about your diet changes.
Frequently asked questions
What is the DASH diet?
DASH stands for Dietary Approaches to Stop Hypertension. It’s an eating plan rich in vegetables, fruit, whole grains, low-fat dairy, pulses and nuts, and low in salt, sugar and saturated fat. It was tested in clinical trials funded by the U.S. National Heart, Lung, and Blood Institute and shown to lower blood pressure.
How much does the DASH diet lower blood pressure?
In the original 1997 DASH trial, the diet lowered blood pressure by 5.5/3.0 mmHg overall and by 11.4/5.5 mmHg in people with high blood pressure within 8 weeks. Reducing salt at the same time lowered blood pressure further in the later DASH-Sodium trial.
What foods can you eat on the DASH diet?
Eat plenty of vegetables, fruit, whole grains and millets, low-fat milk and curd, dal and other pulses, unsalted nuts and seeds, and moderate amounts of fish, poultry, eggs or paneer. Limit salt, pickles, processed foods, full-fat dairy, sweets and sugary drinks.
How much salt is allowed on the DASH diet?
The standard DASH plan allows up to 2,300 mg of sodium a day, which is about one teaspoon of salt. A lower-sodium version with 1,500 mg a day lowers blood pressure even more, according to the NHLBI. Remember that most salt comes from packaged and restaurant foods.
Can vegetarians follow the DASH diet?
Yes. Vegetarians can replace meat servings with dal, beans, chana, tofu, paneer and eggs if they eat them. Most Indian vegetarian meals fit DASH well once you reduce salt, oil and sweets and add more vegetables, fruit and low-fat dairy.
Is the DASH diet good for weight loss?
DASH isn’t designed as a weight-loss diet, but its focus on vegetables, fruit, whole grains and less sugar can help if you also eat fewer calories than you burn. Lower-calorie versions of DASH exist. Losing weight also helps lower blood pressure.