What is the original DASH diet?

January 5, 2026 •

2 min read

Funded by the National Institutes of Health, the landmark 1997 DASH (Dietary Approaches to Stop Hypertension) trial demonstrated that a diet rich in fruits, vegetables, and low-fat dairy could significantly lower blood pressure in just eight weeks. This research established a powerful, non-pharmacological approach to preventing and managing hypertension, a major risk factor for cardiovascular disease.

Quick Summary

The original DASH diet, developed in the 1990s, is a nutritional plan rich in fruits, vegetables, and low-fat dairy, while reducing total and saturated fats. It was formulated based on research proving its effectiveness in lowering blood pressure without medication and focuses on nutrient-dense, real foods.

Key Points

Origin: The original DASH diet emerged from NIH-funded research published in 1997, designed specifically to lower high blood pressure through a dietary approach.
Core Components: It emphasized high consumption of fruits, vegetables, and low-fat dairy, alongside whole grains, lean meats, and nuts, while reducing total and saturated fats.
Nutrient Focus: The diet naturally increased intake of key blood-pressure-lowering minerals, including potassium, magnesium, and calcium.
Sodium Level: The initial 1997 study used a controlled sodium intake of about 3,000 mg per day, with later studies (DASH-Sodium) proving that even greater blood pressure reductions occur at lower sodium levels (e.g., 1,500 mg).
Effectiveness: The original trial showed significant blood pressure reductions within weeks for both hypertensive and pre-hypertensive participants, even without medication.
Beyond Blood Pressure: Subsequent research has shown the DASH diet also lowers LDL cholesterol, improves lipid profiles, and reduces the risk of heart disease, stroke, and diabetes.
Not a Weight-Loss Diet: While often leading to weight loss due to healthier choices, the diet's original primary goal was blood pressure control, with weight held constant in the initial trial.

Origins and Purpose of the Original DASH Diet

The original DASH diet was developed in the early 1990s as a scientifically-backed eating pattern to address hypertension, or high blood pressure. The National Heart, Lung, and Blood Institute (NHLBI) funded the research, leading to a significant study published in the New England Journal of Medicine in 1997. Observing that plant-based diets were linked to lower blood pressure, researchers aimed to create a structured dietary intervention. The resulting DASH diet effectively reduced blood pressure in individuals with and without hypertension.

The Foundational Study

The 1997 DASH trial was a controlled study involving 459 participants, comparing three diets over 11 weeks. The diets were a control diet (typical American), a fruits and vegetables diet, and the original DASH diet, which combined high intake of fruits, vegetables, and low-fat dairy with reduced total and saturated fat. The study provided all food to ensure adherence. The full DASH diet showed the most significant blood pressure reduction.

Core Components of the Original DASH Diet

The original DASH diet emphasizes specific food groups and nutrients rather than calorie counting, focusing on 'real foods'. It included high intake of fruits, vegetables, and low-fat or fat-free dairy, with whole grains, lean proteins, and weekly nuts/seeds/legumes, while limiting sweets and sugary drinks.

Comparison of the Original DASH and Typical American Diet


Feature	Original DASH Diet	Typical American Diet (Control Group)
Saturated Fat	Significantly reduced	Higher
Total Fat	Lower	Higher
Fruits & Vegetables	Significantly higher intake (8-10 servings/day)	Much lower intake
Low-Fat Dairy	Higher intake (2-3 servings/day)	Much lower intake, often full-fat
Potassium, Magnesium, Calcium	High levels	Lower levels
Whole Grains	Emphasis on whole grains	Higher intake of refined carbohydrates
Red & Processed Meats	Limited intake	High intake
Sodium	All participants received a consistent 3,000 mg/day in the original study	Reflective of average US intake at the time (~3,000 mg/day)

Subsequent Research and Variations

Later research, like the DASH-Sodium trial, showed greater blood pressure benefits with lower sodium intake (1,500 mg/day). Studies like OmniHeart explored macronutrient substitutions with similar or better results. The sustained research confirms the DASH diet's effectiveness.

Conclusion: The Enduring Legacy of the Original DASH Diet

The original DASH diet from the 1997 study was a pivotal step in managing hypertension through dietary changes. Its core principles provided a powerful, non-medication approach. While later research refined the diet, the original findings remain foundational to current heart-healthy eating recommendations. The original DASH diet continues to be a proven path to improving cardiovascular health.

Getting Started with the Original DASH Principles

To incorporate the original DASH principles, increase fruits, vegetables, and low-fat dairy, choose whole grains and lean proteins, and limit sweets. Gradual changes are sustainable. NHLBI resources offer guidance on servings based on caloric needs {Link: NHLBI https://www.nhlbi.nih.gov/education/dash-eating-plan}.

Frequently Asked Questions

DASH stands for Dietary Approaches to Stop Hypertension, clearly indicating its original purpose to combat high blood pressure.

The initial 1997 study was not focused on reducing sodium, but a follow-up trial called DASH-Sodium proved that combining the DASH eating pattern with lower sodium intake leads to even greater blood pressure reductions.

The original DASH diet differed by significantly increasing the intake of fruits, vegetables, and low-fat dairy, while reducing total and saturated fat, cholesterol, red meat, and sweets compared to a typical American diet.

The original DASH trial was specifically designed to evaluate the effect of diet alone on blood pressure, so the participants' body weight was kept constant throughout the study.

The diet was rich in minerals thought to lower blood pressure, including potassium, calcium, and magnesium, which are abundant in fruits, vegetables, and low-fat dairy.

Yes, the principles of the original DASH diet remain highly relevant and are the basis for current heart-healthy eating recommendations endorsed by major health organizations.

Yes, research from the original study showed that the diet could also lower blood pressure in individuals with normal readings, highlighting its benefits as a preventative measure for cardiovascular health.