lifestyle · for high blood pressure support
DASH Diet
Reviewed by the Nimbera editorial team · Last updated May 2026
How to use
Follow DASH (Dietary Approaches to Stop Hypertension) daily targets: 4-5 servings each of fruits and vegetables, 6-8 servings of whole grains, 2-3 servings of low-fat dairy, 2 or fewer servings of lean meat, nuts/seeds 4-5 times per week. Limit sodium to 2300 mg/day (ideally 1500 mg), saturated fat to 6% of calories, and added sugars. Use herbs and spices instead of salt.
How it works
The DASH diet is rich in potassium, magnesium, calcium, and fibre - nutrients that collectively reduce vascular resistance. Potassium counteracts sodium's effect on blood pressure. High fibre intake reduces arterial stiffness. Reduced saturated fat lowers endothelial inflammation. The combined effect is a consistent and clinically meaningful reduction in both systolic and diastolic pressure.
Where to buy
No purchase required - a dietary pattern available at any grocery store. DASH diet books available on Amazon ($10-$20). Free meal planning resources at NHLBI (nhlbi.nih.gov).
Typical cost: No additional cost; may reduce grocery spending by emphasising whole foods over processed products.
Safety notes
Patients on potassium-restricted diets (e.g. for kidney disease) must consult their doctor before increasing fruit and vegetable intake. The DASH diet is high in potassium which can be dangerous with certain medications (ACE inhibitors, ARBs) in people with kidney dysfunction. Sodium reduction should be gradual for people with certain adrenal or kidney conditions.
Drug & supplement interactions
- Always tell your doctor or pharmacist about any supplements you take.
- Interactions can occur with prescription medications, blood thinners, and immunosuppressants.
- Herbal remedies can affect how the body absorbs or metabolises drugs.
- Check drugs.com interactions checker before starting.
Clinical source
Onwuzo et al., DASH Diet & hypertension review, Cureus, 2023This information is compiled from primary clinical literature and is for informational purposes only. It is not a substitute for professional medical advice. Read our full disclaimer.