DASH Eating Plan | NHLBI, NIH

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data-drupal-messages-fallback class="hidden"></div> <article class="node node--type-general-hub-page node--theme-color-red node--view-mode-full"> <div class="node__content"> <div class="layout layout--onecol"> <div class="layout__region layout__region--content"> <div class="block block-layout-builder block-extra-field-blocknodegeneral-hub-pagecontent-moderation-control"> </div> <div class="block block-nhlbi-utils block-nhlbi-global-breadcrumb"> <div class="responsive-container responsive-container-constrained breadcrumbs-container"><div class="breadcrumbs"><ul> <li class='breadcrumb-home'><a href='/'>Home</a></li><li class='breacrumb-break'>/</li><li class='breadcrumb-parent'><a href='/node/80460'><span class='back-to'> < Back To </span>Education and Awareness</a></li><li class='breacrumb-break'>/</li><li class='breadcrumb-current'>DASH Eating Plan</li></ul></div></div> </div> </div> </div> <div class="layout layout--onecol"> <div class="layout__region layout__region--content"> <div class="block block-layout-builder block-field-blocknodegeneral-hub-pagefield-component-banner-small-ima"> <div class="field field--name-field-component-banner-small-ima field--type-entity-reference-revisions field--label-hidden component-banner-theme-red field__item"> <div class="paragraph paragraph--type--component-banner-small-image paragraph--view-mode--default component-banner component-banner-small-image component-banner-banner-theme-default"> <div class="banner-image-container"> <div class="blazy blazy--field blazy--field-banner-image blazy--field-banner-image--default field field--name-field-banner-image field--type-image field--label-hidden field__item" data-blazy=""> <div data-b-token="b-2749cd32cf2" class="media media--blazy media--image media--responsive is-b-loading"> <picture>  <source srcset="about:blank" media="all and (min-width: 768px) and (max-width: 1199px)" type="image/jpeg" width="1199" height="399" data-srcset="/sites/default/files/styles/component_banner_small_image_tablet/public/2021-12/ChickenQuesadillasWithRedAndGreenSalsa_resize.jpg?h=d246e962&itok=Sv_fE6Du 1x"/> <source srcset="about:blank" media="all and (min-width: 361px) and (max-width:767px)" type="image/jpeg" width="767" height="431" data-srcset="/sites/default/files/styles/component_banner_small_image_wide_phone/public/2021-12/ChickenQuesadillasWithRedAndGreenSalsa_resize.jpg?h=9adaab0f&itok=qfbmZBRE 1x"/> <source srcset="about:blank" media="all and (min-width: 0px) and (max-width:360px)" type="image/jpeg" width="360" height="202" data-srcset="/sites/default/files/styles/component_banner_small_image_narrow_phone/public/2021-12/ChickenQuesadillasWithRedAndGreenSalsa_resize.jpg?h=9adaab0f&itok=h-YDpipp 1x"/> <source srcset="about:blank" media="all and (min-width: 1824px)" type="image/jpeg" width="1346" height="1009" data-srcset="/sites/default/files/styles/component_banner_small_image_wide_desktop/public/2021-12/ChickenQuesadillasWithRedAndGreenSalsa_resize.jpg?h=240aa61b&itok=TWzv4A0t 1x"/> <source srcset="about:blank" media="all and (min-width: 1440px) and (max-width: 1823px)" type="image/jpeg" width="547" height="410" data-srcset="/sites/default/files/styles/component_banner_small_image_mid_desktop/public/2021-12/ChickenQuesadillasWithRedAndGreenSalsa_resize.jpg?h=240aa61b&itok=1b5FkuyI 1x"/> <source srcset="about:blank" media="all and (min-width: 1200px) and (max-width: 1439px)" type="image/jpeg" width="588" height="441" data-srcset="/sites/default/files/styles/component_banner_small_image_desktop/public/2021-12/ChickenQuesadillasWithRedAndGreenSalsa_resize.jpg?h=240aa61b&itok=Ojk3Rq8K 1x"/>  <img decoding="async" class="media__element b-lazy b-responsive" loading="lazy" data-src="data:image/svg+xml;charset=utf-8,%3Csvg%20xmlns%3D'http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg'%20viewBox%3D'0%200%201%201'%2F%3E" src="/modules/custom/nhlbi_blazy/images/clear.png" width="767" height="431" alt="healthy chicken quesadilla with brown rice and tomatoes" /> </picture> </div> </div> </div> <div class="banner-text-container"> <h1> <div class="field field--name-field-banner-title field--type-string field--label-hidden field__item">DASH Eating Plan</div> </h1> <div class="field field--name-field-banner-description field--type-string-long field--label-hidden field__item">DASH (Dietary Approaches to Stop Hypertension) is a flexible and balanced eating plan that helps create a heart-healthy eating style for life.</div> <div class="nhlbi_button_primary component-banner-link"> <a href="https://healthyeating.nhlbi.nih.gov/" aria-label="Find DASH-Friendly Recipes">Find DASH-Friendly Recipes</a> </div> <div class="banner-last-updated-wrapper"> Last updated December 29, 2021 </div> </div> </div> </div> </div> <div class="views-element-container block block-views block-views-blockcomponent-section-menu-block-1 component-section-menu"> <div><div class="component-section-menu-page-theme-red view view-component-section-menu view-id-component_section_menu view-display-id-block_1 js-view-dom-id-2f10e423f1fb3b29dba3549caa7f99d4f1c5a8956c1a1c4f8dbc120822ad3503"> <div class="view-header nav-heading"> <div class="nav-header-inner"> DASH Eating Plan </div> <div class="nav-button-wrapper"> <a class="button nav-button" id="component-submenu-toggle" href="javascript:void(0);"> <i class="fa fa-times" aria-hidden="true"></i> <span class="subnav-inner-text"> <span> MENU </span> <span style="display: none;"> CLOSE </span> </span> </a> </div> </div> <div class="view-content"> <div class="subnav-menu-wrapper responsive-container responsive-container-constrained"> <ul class="subnav-menu"> <li class="section-menu-item subnav-link nav-active"> <a href="/education/dash-eating-plan" hreflang="en">Overview</a></li> <li class="section-menu-item subnav-link"> <a href="/education/dash/following-dash" hreflang="en">Following DASH</a></li> <li class="section-menu-item subnav-link"> <a href="/education/dash/living-with-dash" hreflang="en">Living with DASH</a></li> <li class="section-menu-item subnav-link"> <a href="/education/dash/resources" hreflang="en">Educational Resources</a></li> <li class="section-menu-item subnav-link"> <a href="/education/dash/research" hreflang="en">Research</a></li> </ul> </div> </div> </div> </div> </div> </div> </div> <div class="layout layout--onecol"> <div class="layout__region layout__region--content"> <div class="block block-addtoany block-addtoany-block"> <div class="responsive-container responsive-container-constrained"> <span class="a2a_kit a2a_kit_size_24 addtoany_list" data-a2a-url="https://www.nhlbi.nih.gov/education/dash-eating-plan" data-a2a-title="DASH Eating Plan"> <a class="a2a_dd addtoany_share" href="https://www.addtoany.com/share#url=https%3A%2F%2Fwww.nhlbi.nih.gov%2Feducation%2Fdash-eating-plan&title=DASH%20Eating%20Plan"> <img src="/themes/custom/nhlbi/images/share-alt-icon.svg" alt="Share"> </a> <a class="a2a_button_email"></a> <a class="a2a_button_print"></a> </span> </div> </div> <div class="block block-layout-builder block-field-blocknodegeneral-hub-pagefield-component-blog"> <div class="field field--name-field-component-blog field--type-entity-reference-revisions field--label-hidden field__item"> <div class="component-blog responsive-container responsive-container-constrained"> </div> </div> </div> <div class="block block-paragraph-blocks block-paragraph-fieldnodefield-component-sections0general-hub-page"> <div class="paragraph component component-section component-theme-white component-section-theme-white component-section-node-theme-red paragraph--type--component-section paragraph--view-mode--default"> <div class="responsive-container responsive-container-constrained"> <h2 class="field--name-field-component-section-titl component-section-section-title">Description of the DASH Eating Plan</h2> <div class="field field--name-field-component-section-desc field--type-text-long field--label-hidden clearfix field__item"><p>The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:</p> <ul> <li>Eating vegetables, fruits, and whole grains</li> <li>Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils</li> <li>Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils</li> <li>Limiting sugar-sweetened beverages and sweets</li> </ul></div> </div> </div> </div> </div> </div> <div class="layout layout--twocol-section layout--twocol-section--50-50"> <div class="layout__region layout__region--first"> <div class="block block-paragraph-blocks block-paragraph-fieldnodefield-component-sections1general-hub-page"> <div class="paragraph component component-section component-theme-white component-section-theme-white component-section-node-theme-red paragraph--type--component-section paragraph--view-mode--default"> <div class="responsive-container responsive-container-constrained"> <div class="field field--name-field-component-section-desc field--type-text-long field--label-hidden clearfix field__item"><p><strong>Based on these recommendations, the following table shows examples of daily and weekly servings that meet DASH eating plan targets for a </strong><a href="https://www.nhlbi.nih.gov/resources/whats-your-plate-1800-2000-caloriesday" rel="noreferrer"><strong>2,000-calorie-a-day</strong></a><strong> diet.</strong></p><table><thead><tr><th><strong>Food Group</strong></th><th><strong>Daily Servings</strong></th></tr></thead><tbody><tr><td>Grains</td><td>6–8</td></tr><tr><td>Meats, poultry, and fish</td><td>6 or less</td></tr><tr><td>Vegetables</td><td>4–5</td></tr><tr><td>Fruit</td><td>4–5</td></tr><tr><td>Low-fat or fat-free dairy products</td><td>2–3</td></tr><tr><td>Fats and oils</td><td>2–3</td></tr><tr><td>Sodium</td><td>2,300 mg*</td></tr><tr><td> </td><td><strong>Weekly Servings</strong></td></tr><tr><td>Nuts, seeds, dry beans, and peas</td><td>4–5</td></tr><tr><td>Sweets</td><td>5 or less</td></tr></tbody></table><p>*1,500 milligrams (mg) <span><span class="entity-embed node entity-embed-glossary_term"><a class="glossary-term" href="#" title="Definition of sodium " alt="Definition of sodium" data-term="sodium" data-pronunciation="SOH-dee-um" data-definition="A chemical element, represented by the symbol Na. Salt is commonly found in nature and the body. Sodium can combine with other chemical elements or molecules. It is often found with another chemical element, chlorine (Cl), to form sodium chloride (NaCl), or table salt that is used to cook or is added to processed or prepackaged foods. The body needs certain amounts of sodium to keep fluids in balance. Too much sodium can cause the body to retain water. It can also lead to high blood pressure." role="link"> sodium </a></span></span> lowers blood pressure even further than 2,300 mg sodium daily.</p><p>When following the DASH eating plan, it is important to choose foods that are:</p><ul><li>Low in saturated and <em>trans </em>fats</li><li>Rich in potassium, calcium, magnesium, fiber, and protein</li><li>Lower in sodium</li></ul><p>The number of servings you should have each day depends on your daily calorie needs. Use these worksheets to see how your current eating habits compare to DASH. Find what counts as a serving size and more: </p><ul><li><a href="https://www.nhlbi.nih.gov/resources/whats-your-plate-1200-caloriesday" rel="noreferrer">What's on Your Plate? (1,200 calories/day)</a></li><li><a href="https://www.nhlbi.nih.gov/resources/whats-your-plate-1400-1600-caloriesday" rel="noreferrer">What's on Your Plate? (1,400-1,600 calories/day)</a></li><li><a href="https://www.nhlbi.nih.gov/resources/whats-your-plate-1800-2000-caloriesday" rel="noreferrer">What's on Your Plate? (1,800-2,000 calories/day)</a></li><li><a href="https://www.nhlbi.nih.gov/resources/whats-your-plate-2600-caloriesday" rel="noreferrer">What's on Your Plate? (2,600 calories/day)</a></li></ul></div> </div> </div> </div> </div> <div class="layout__region layout__region--second"> <div class="block block-paragraph-blocks block-paragraph-fieldnodefield-component-sections3general-hub-page"> <div class="paragraph component component-section component-theme-light-grey component-section-theme-light-grey component-section-node-theme-red paragraph--type--component-section paragraph--view-mode--default"> <div class="responsive-container responsive-container-constrained"> <div class="field field--name-field-component-section-desc field--type-text-long field--label-hidden clearfix field__item"> <figure class="align-center b-loaded caption caption-img "> <a href="https://www.nhlbi.nih.gov/sites/default/files/inline-images/DASH%20Easting%20Plan%20Pinterest_V3.jpg" rel="noreferrer"><img alt="Infographic with list of healthy DASH food, and food to avoid. See description." data-entity-type="file" data-entity-uuid="7f0ea435-d80b-452c-91ed-9cdcb71d3ec7" data-image-style width="1667" height="2500" data-src="/sites/default/files/inline-images/DASH%20Easting%20Plan%20Pinterest_V3.jpg" src="/modules/custom/nhlbi_blazy/images/clear.png" class="b-lazy"></a> <figcaption><strong>Eat this:</strong> vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts and seeds, vegetable oils. <strong>Limit this:</strong> fatty meats, full-fat dairy, sugar sweetened beverages, sweets, sodium intake.</figcaption> </figure> <p> </p></div> </div> </div> </div> </div> </div> <div class="layout layout--onecol"> <div class="layout__region layout__region--content"> <div class="block block-layout-builder block-field-blocknodegeneral-hub-pagefield-component-related-news"> <div class="field responsive-container responsive-container-constrained field--name-field-component-related-news field--type-entity-reference field--label-above"> <h2 class="component_title">Related News</h2> <div class='field__items'> <div class="field__item"> <div class ="nhlbi_news_cards"> <div class="news_cards_text_column"> <time datetime="2021-01-04T13:30:00Z" class="datetime"><span>Monday, January 4</span></time> <h3 class="nhlbi-card-title" > <a href="/news/2021/nih-supported-dash-diet-tops-rankings-heart-healthy-and-healthy-eating" rel="bookmark"> <span>NIH-supported DASH diet tops rankings for “heart-healthy” and “healthy eating” </span> </a> </h3> <div class="nhlbi-card-description"> <div class="field field--name-field-additional-introduction field--type-text-long field--label-hidden field__item"> WHAT: Dietary Approaches to Stop Hypertension (DASH) has tied for first out of 39 diets for “Best Diets for Healthy Eating” and “Best Heart-Healthy Diets” in the 2021 Best Diets report from U.S. News & World Report. 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