What foods does the DASH diet consist of? A complete guide to the heart-healthy eating plan

October 9, 2025 •

3 min read

According to the National Heart, Lung, and Blood Institute, the DASH (Dietary Approaches to Stop Hypertension) diet can lower blood pressure in as little as two weeks. This well-researched eating pattern answers the question, what foods does the DASH diet consist of?, by emphasizing whole, nutrient-dense foods to promote cardiovascular health.

Quick Summary

The DASH diet is a balanced eating plan that emphasizes abundant fruits, vegetables, and whole grains, along with low-fat dairy and lean proteins, to help lower blood pressure. It focuses on reducing sodium, saturated fats, and added sugars for better heart health and disease prevention.

Key Points

Emphasize Fruits and Vegetables: The diet centers on a high intake of fruits and vegetables, providing essential potassium, magnesium, and fiber to help regulate blood pressure.
Choose Whole Grains: Prioritize whole grains like whole-wheat bread and brown rice over refined options for more fiber and nutrients.
Opt for Low-Fat Dairy: Select fat-free or low-fat dairy products to meet calcium needs while minimizing saturated fat.
Focus on Lean Protein: Incorporate lean cuts of meat, skinless poultry, fish, and plant-based protein sources like beans and legumes, preparing them by baking or broiling.
Limit Sodium and Saturated Fat: Dramatically reduce your intake of processed foods, fatty meats, and full-fat dairy to control sodium and saturated fat.
Eat Healthy Fats in Moderation: Include nuts, seeds, and non-tropical vegetable oils in controlled portions for heart-healthy fats.
Restrict Sweets and Sugary Drinks: Minimize the consumption of added sugars found in candy, sugary drinks, and desserts.

The DASH (Dietary Approaches to Stop Hypertension) diet is a flexible eating plan designed to promote heart health and lower blood pressure by focusing on nutrient-rich foods. It prioritizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting sodium, saturated fats, and added sugars. The diet's emphasis on foods high in potassium, magnesium, and calcium helps regulate blood pressure.

The Foundational Food Groups of DASH

Fruits and Vegetables

Fruits and vegetables are central to the DASH diet due to their high content of potassium, magnesium, and fiber. Potassium helps manage sodium and relax blood vessels. Aim for 4 to 5 servings of each daily on a 2,000-calorie diet, including a wide variety such as bananas, oranges, berries, spinach, broccoli, and tomatoes. Fresh and frozen options are encouraged; choose low-sodium or no-salt-added canned varieties.

Whole Grains

Whole grains provide essential fiber and energy. Unlike refined grains, they retain nutrients from the bran and germ. Consume 6 to 8 servings daily on a 2,000-calorie plan, choosing options like whole-wheat bread and pasta, brown rice, oatmeal, and quinoa.

Low-Fat or Fat-Free Dairy

To get calcium and protein with less saturated fat, the DASH diet recommends 2 to 3 servings of low-fat or fat-free dairy daily. Examples include skim milk, fat-free yogurt, and low-fat cheese.

Lean Meats, Poultry, and Fish

Limit lean protein intake to 6 ounces or less per day to control saturated fat and cholesterol. Opt for fish rich in omega-3s, skinless poultry, and extra-lean meats. Prepare these by baking, broiling, or poaching instead of frying.

Nuts, Seeds, and Legumes

These foods offer magnesium, potassium, fiber, and protein. Aim for 4 to 5 servings weekly, as they are nutrient-dense. This group includes unsalted nuts like almonds and walnuts, various seeds, and legumes such as kidney beans and lentils.

Healthy Fats and Oils

Moderate consumption of monounsaturated and polyunsaturated fats is recommended, around 2 to 3 servings daily. Good sources include olive and canola oils, avocados, and unsalted nuts and seeds.

Foods to Minimize or Avoid on the DASH Diet

To maximize the benefits of the DASH diet, certain foods should be limited. These include high-sodium processed items like canned soups and deli meats, fatty meats and full-fat dairy due to saturated fat, sweets and sugary drinks, and tropical oils.

The DASH Diet vs. a Typical Western Diet: A Comparison


Feature	DASH Diet	Typical Western Diet
Fruits & Vegetables	High intake (8–10 servings daily) for potassium, magnesium, and fiber.	Low intake, often processed or lacking variety.
Grains	Emphasizes whole grains for fiber and nutrients.	Predominantly refined grains (white bread, pasta) low in fiber.
Dairy	Focuses on low-fat or fat-free options for calcium and protein.	Often includes full-fat dairy products, high in saturated fat.
Protein	Lean meats, poultry, fish, and legumes to control fat intake.	Higher consumption of fatty red and processed meats.
Sodium	Restricted to 2,300 mg or 1,500 mg daily.	Often exceeds 3,400 mg daily due to processed foods.
Fats	Moderate, focusing on healthy unsaturated fats from nuts, seeds, and oils.	High in saturated and trans fats from fatty meats, processed foods, and tropical oils.
Sweets	Limited to 5 or fewer low-fat servings per week.	High consumption of sugar-sweetened beverages and desserts.

Practical Tips for Adopting the DASH Diet

Transitioning to the DASH diet can be achieved through gradual steps. Start by reading food labels to find products low in sodium, saturated fat, and sugar. Flavor food with herbs, spices, and salt-free blends instead of salt. Gradually increase fruit and vegetable intake, and cook at home more to control ingredients and reduce sodium. Incorporate plant-based meals and plan your meals and snacks to stay on track.

Conclusion: Embracing a Balanced Eating Pattern

The DASH diet effectively addresses what foods does the DASH diet consist of? by providing a comprehensive guide to heart-healthy eating. By prioritizing fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting sodium, saturated fats, and sugars, this plan helps manage blood pressure and reduce cardiovascular risks. Its balanced approach makes it a sustainable dietary choice for long-term health.

For more detailed information on the DASH diet, including meal plans, refer to resources from the National Heart, Lung, and Blood Institute (NHLBI).

https://www.nhlbi.nih.gov/education/dash-eating-plan

Frequently Asked Questions

Yes, but it's important to choose canned vegetables labeled "low sodium" or "no salt added." Rinsing canned vegetables before use can also help remove excess sodium.

There are two main sodium targets. The standard DASH diet limits sodium intake to 2,300 mg per day, while a lower sodium version restricts it to 1,500 mg per day, which can offer even greater blood pressure benefits.

The DASH diet encourages low-fat and fat-free dairy products like skim milk and fat-free yogurt. Full-fat dairy is limited due to its high saturated fat content.

Good snacks include fruits, vegetables, unsalted nuts, low-fat yogurt, or a small piece of low-fat cheese. Planning ahead with healthy options helps avoid high-sodium processed snacks.

No, the DASH diet includes lean meats, poultry, and fish in moderation. The focus is on choosing lean cuts, trimming fat, and avoiding fatty or processed meats.

Yes, sweets are allowed in moderation, limited to five or fewer low-fat servings per week. Fresh fruit is encouraged as a healthier dessert option.

Use a variety of herbs, spices, and salt-free seasoning blends. Citrus juices, garlic, and onions are also great ways to enhance flavor without increasing sodium intake.