The DASH Diet Against Hypertension
The DASH diet to reduce blood pressure. Principles and meal plan.
Calorie calculation examples by profile
Sedentary woman, 55 years old, 154 lbs
Active woman, 55 years old, 154 lbs
Sedentary man, 55 years old, 187 lbs
Active man, 55 years old, 187 lbs
What is the DASH diet
DASH stands for Dietary Approaches to Stop Hypertension. Developed by the US NIH, it's one of the most scientifically studied diets. It can reduce blood pressure by 8-14 mmHg within weeks, comparable to some medications. The DASH diet is recommended by cardiologists worldwide.
DASH principles
The DASH diet limits sodium (less than 2300mg/day, ideally less than 1500mg) and emphasizes potassium, magnesium, and calcium. It prioritizes fruits, vegetables, whole grains, low-fat dairy, poultry, fish, nuts, and legumes. It limits red meat, sweets, and sugary beverages.
The role of minerals
Potassium (4700mg/day) helps eliminate sodium and relaxes blood vessels. Sources: bananas, spinach, sweet potatoes, white beans. Magnesium (320-420mg/day) and calcium (1000-1200mg/day) also contribute to blood pressure regulation.
Reducing sodium effectively
Hidden salt is everywhere: bread, cheese, prepared meals, sauces, canned goods. Read labels and aim for less than 600mg per meal. Cook at home, use herbs and spices for flavor. Gradually reducing sodium over 2-3 weeks allows your taste buds to adapt.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to the DASH Diet
Important: Consult your healthcare provider before modifying your diet, especially if you take blood pressure medications. Never modify your treatment without medical advice.
The DASH diet is one of the most effective dietary approaches to naturally lower blood pressure.
Daily DASH Meal Plan
Recommended Servings (for 2000 kcal/day)
- Whole grains: 6-8 servings
- Vegetables: 4-5 servings
- Fruits: 4-5 servings
- Low-fat dairy: 2-3 servings
- Lean meats, poultry, fish: 2 servings or less
- Nuts, seeds, legumes: 4-5 servings per week
- Fats and oils: 2-3 servings
- Sweets: 5 servings or less per week
Potassium-Rich Foods to Prioritize
- Bananas: 422mg per banana
- Spinach: 839mg per cooked cup
- Sweet potatoes: 542mg per potato
- White beans: 1189mg per cup
- Avocado: 975mg per avocado
Tips to Reduce Sodium
- Rinse canned legumes
- Choose “no salt added” versions
- Use fresh herbs and spices
- Avoid commercial sauces
- Limit restaurant meals
Mistakes to Avoid
- Focusing only on table salt: Hidden salt in processed foods is the real problem
- Neglecting potassium: It’s as important as reducing sodium
- Eliminating all dairy: Choose low-fat, low-sodium versions
- Giving up too soon: Allow 4-6 weeks to see the full effect
Why Voical Can Help You
With Voical, track your daily sodium intake and identify which foods contain the most. This awareness helps you respect DASH diet limits and improve your blood pressure.