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Heart Health Plan

DASH Diet

The DASH diet is a balanced eating plan designed to support heart health and help manage blood pressure. It focuses on vegetables, fruits, whole grains, lean protein, low-fat dairy, and lower sodium intake.

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Heart Healthy Balanced Eating Lower Sodium
healthy dash diet meal with vegetables balanced nutrition and low sodium foods

What Is the DASH Diet?

DASH stands for Dietary Approaches to Stop Hypertension. It is a diet plan created to help support healthy blood pressure and overall heart health. The DASH diet encourages balanced meals with plenty of vegetables, fruits, whole grains, lean protein, and low-fat dairy while limiting foods high in sodium, sugar, and saturated fat.

Heart Friendly

The diet is widely known for supporting heart health and healthier food choices.

Balanced

It includes a wide range of nutritious foods instead of using extreme restrictions.

Easy to Follow

Many people find it practical because it is based on normal healthy foods.

Foods to Eat

Vegetables

  • Broccoli
  • Spinach
  • Carrots
  • Peppers

Fruits

  • Apples
  • Bananas
  • Berries
  • Oranges

Whole Grains

  • Brown rice
  • Oats
  • Whole grain bread
  • Quinoa

Lean Protein

  • Chicken
  • Turkey
  • Fish
  • Beans

Low-Fat Dairy

  • Greek yogurt
  • Milk
  • Cottage cheese
  • Low-fat cheese

Healthy Extras

  • Nuts
  • Seeds
  • Olive oil
  • Herbs and spices
healthy dash diet meal with salmon chickpeas and vegetables low sodium heart healthy food healthy dash diet salad with vegetables and balanced heart healthy foods

Foods to Limit

Try to Limit

  • High-sodium foods
  • Processed meats
  • Fast food
  • Sugary drinks
  • Too many sweets
  • Fried foods

Better Choices

  • Fresh meals instead of packaged foods
  • Herbs instead of too much salt
  • Fruit instead of candy
  • Grilled food instead of fried food
  • Water instead of soda
  • Lean protein instead of processed meat

Main Benefits

Supports Blood Pressure

The DASH diet is best known for helping support healthy blood pressure.

Good for Heart Health

It encourages food choices that are often linked with better heart health.

Sustainable

Because it is balanced and flexible, many people can follow it long term.

Sample Meal Plan

DASH diet breakfast with oatmeal, fresh berries, banana slices and low-fat yogurt

Breakfast

Oatmeal with berries, banana slices, and low-fat yogurt.

DASH diet lunch grilled chicken salad with olive oil dressing and whole grain bread

Lunch

Grilled chicken salad with olive oil dressing and whole grain bread.

DASH diet dinner plate with grilled fish, roasted vegetables and brown rice

Dinner

Grilled fish with vegetables and brown rice.

DASH diet snack with Greek yogurt, fresh fruit and a small handful of nuts

Snack

Greek yogurt with fruit or a small handful of nuts.

Frequently Asked Questions

What does DASH stand for?

DASH stands for Dietary Approaches to Stop Hypertension.

Is the DASH diet only for people with high blood pressure?

No. Many people use it as a healthy balanced diet even if they do not have high blood pressure.

Do I have to stop eating salt completely?

No, but the diet encourages lowering sodium and choosing fresher foods more often.

Can the DASH diet help with weight control?

Yes. Because it focuses on balanced meals and healthier foods, it may also support weight management.

Related Diets

Mediterranean Diet

A balanced diet with healthy fats, vegetables, fish, and whole foods.

High-Protein Diet

A diet style focused on more protein-rich foods and filling meals.

Low Carb Diet

A different approach that focuses more on lowering carbohydrate intake.
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