DASH Diet: The High Blood Pressure Diet

The DASH diet (Dietary Approaches to Stop Hypertension) was created to assist in lowering blood pressure and high cholesterol.

It can also prevent high blood pressure where people are susceptible to the condition. One of the primary aims is to reduce sodium (salt) intake. The diet offers two levels of sodium intake – 2400mg down to 1500mg.

The DASH diet has now been reformulated in an easier to follow format by author, Marla Heller, who has been working with the diet as a dietitian for over 10 years. In her book, she outlines the high blood pressure diet in the easiest way to follow allowing for the most successful results.

Dash Diet Basics

While the basic Dash eating plan is 2000 calories, it does allow for calorie consumption levels of between 1,600 calories and 3,100 calories per day. This is allowed for by varying number of servings. It is a balanced high-fiber plan, with medium levels of proteins, and higher levels of whole carbohydrates.

The DASH diet is designed to lower blood pressure and cholesterol without the use of medication.

This blood pressure lowering diet contains the following components:

  • DASH healthy recipes and grocery lists
  • Easy to use tools that allow the DASH Diet Action Plan to be personalized for guaranteed success
  • 28 days of meal ideas at varied calorie levels
  • Eating out tips.
  • Exercise and diet advice for no matter what a person’s lifestyle.

The diet is high in the essential nutrients, calcium, magnesium, and potassium.

Recommended foods

Fruits, vegetables, fish, beans, whole grains, lean poultry, nuts,  low fat and fat free dairy, olive oil

Sample Blood Pressure Lowering Meal Plan


Orange Juice
Wheaties with skim milk and raspberries
Cinnamon raisin English muffin with low fat cream cheese


Turkey and light Swiss cheese sandwich with romaine lettuce and cranberry sauce
Minestrone soup


Handful of Almonds


Italian Bread w/olive oil
BBQ Salmon steak
Red potatoes
Haricots Verts w/ crushed hazelnuts

Exercise Recommendations

Exercise is an important part of the DASH diet since exercise can lower blood pressure, strengthen the heart, and improve circulation.

Program Expenses

The DASH Diet Action Plan: Proven to Lower Blood Pressure and Cholesterol Without Medication retails for $22.99.

Available from Amazon →

Effective for Weight Loss and Lower BP

This is a highly effective and recommended program for anyone suffering with high blood pressure and/or high cholesterol.

The US NHLBI (National Heart, Lung, and Blood Institute) sponsored a serious of clinical trials, and determined that the DASH diet was successful in bringing down high blood pressure.

In fact, results would happen within as little as 2 weeks. The author has many years of experience dealing with hypertension and dieters will be benefited by her expertise.

 By Mizpah Matus B.Hlth.Sc(Hons)
  • Sacks, F. M., Svetkey, L. P., Vollmer, W. M., Appel, L. J., Bray, G. A., Harsha, D., … & Cutler, J. A. (2001). Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) diet. New England journal of medicine, 344(1), 3-10. abstract
  • Vollmer, W. M., Sacks, F. M., Ard, J., Appel, L. J., Bray, G. A., Simons-Morton, D. G., … & Karanja, N. (2001). Effects of diet and sodium intake on blood pressure: subgroup analysis of the DASH-sodium trial. Annals of internal medicine, 135(12), 1019-1028. abstract
  • Appel, L. J., Champagne, C. M., Harsha, D. W., Cooper, L. S., Obarzanek, E., Elmer, P. J., … & Young, D. R. (2003). Effects of comprehensive lifestyle modification on blood pressure control: main results of the PREMIER clinical trial. JAMA: Journal of the American Medical Association. abstract

4 Comments or Reviews

Comments now closed
  1. Mikey

    Does anybody know how to follow the DASH diet without loosing weight??? I am already skinny, and now that I’ve started the DASH diet am loosing weight that I can’t afford to loose!

  2. mandy

    I need a low sodium diet for mieneres disease gonna try to follow this diet

  3. Delores Onianwah

    I have been on this diet for 4 days and I see
    alot of improvement. I have more energy and
    I feel better and my blood pressure is declining
    I am determine to continue along with drinking
    a lot of water. Please I’d like to receive further reccommendation. I usually walk with my son and
    my puddle three laps around the lake in our
    Southern Maryland community.


    Delores Onianwah

  4. Wendy

    I’ve been on this diet for two years now. There’s plenty of food and variety, and best of all, it has kept my blood pressure at a point that doesn’t require medication, so it’s achieving the aim my doctor and I had in my following it.

    Great thing!