Getting Started With the DASH Eating Approach

The DASH (Dietary Approaches to Stop Hypertension) eating plan is one of the most effective, evidence-based ways to support heart health, healthy blood pressure, and overall well-being.

This guide makes DASH easy to understand and easy to follow — no diet fads, no confusing rules — just simple steps to healthier eating.

Remember: always consult with your healthcare provider first before many significant dietary modifications.

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What Is the DASH Eating Plan?

DASH is a balanced eating style focused on:

✅ More vegetables, fruits, and whole grains
✅ Lean proteins like poultry, fish, and legumes
✅ Low-fat dairy options
✅ Foods rich in potassium, calcium, and magnesium
✅ Cutting back on sodium, added sugars, and unhealthy fats

The goal isn’t perfection — it’s progress.

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Why DASH Works

The DASH plan:

❤️ Supports healthy blood pressure
❤️ Helps improve cholesterol
❤️ Encourages nutrient-rich foods
❤️ Fits with family meals and everyday cooking

Small shifts add up.

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Daily DASH Targets

Here’s a general idea of what a DASH-style day looks like:

Food Group	Daily Servings (Typical for DASH)
Vegetables	4–5 servings
Fruits	4–5 servings
Grains (especially whole grains)	6–8 servings
Lean Protein (poultry, fish, beans)	2 or fewer servings
Low-Fat Dairy	2–3 servings
Nuts/Seeds/Legumes	4–5 servings per week
Fats & Oils	2–3 servings
Sweets & Added Sugars	Limited (5 or fewer per week)

A “serving” varies by food group — for example, 1 small piece of fruit, ½ cup cooked vegetables or grains, 1 cup raw leafy greens. But this is a helpful daily target to aim toward.

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Getting Started: Simple Steps You Can Take Today

🛒 1. Stock Up on DASH-Friendly Foods

Fill your kitchen with:

• Colorful vegetables and fresh fruits
• Whole grains (oats, brown rice, whole wheat bread)
• Beans, lentils, peas
• Lean proteins (chicken, fish, turkey)
• Low-fat and fat-free dairy
• Unsalted nuts and seeds

🍽 2. Add a Veggie to Every Meal

Easy additions:

• Spinach or peppers in scrambled eggs
• A side salad with lunch
• Roasted vegetables with dinner

Little changes make a big impact.

🍎 3. Make Half Your Plate Fruits & Veggies

Aim for half your plate to be fruits and vegetables — it boosts fiber and nutrients without extra calories.

🍚 4. Choose Whole Grains

Swap:

• White bread → whole wheat bread
• White rice → brown or wild rice
• Regular pasta → whole grain pasta

These swaps keep you full and support healthy digestion.

🐟 5. Choose Lean Protein

Good options:

• Skinless chicken or turkey
• Fish like salmon or tilapia
• Beans, peas, lentils

Protein helps keep you satisfied and supports muscle health.

🥛 6. Pick Low-Fat Dairy

Choose:

• Skim or 1% milk
• Low-fat yogurt
• Reduced-fat cheese

Dairy adds calcium and protein with less saturated fat.

🧂 7. Cut Back on Sodium (Salt)

To lower sodium:

• Cook at home more often
• Flavor with herbs, citrus, garlic, spices
• Choose “low-sodium” or “no salt added” options

Most people benefit from reducing salt gradually — your taste buds adjust over time!

🍬 8. Watch Added Sugars

Swap:

• Sugary drinks → water, flavored seltzer, herbal tea
• Sweet desserts → fruit with yogurt or cinnamon

This reduces empty calories and supports better energy levels.

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Tips for Success

💡 Plan Meals Ahead
Creating a weekly plan helps avoid last-minute high-sodium or high-calorie choices.

💡 Track Progress
Keep a simple food log for a week — noticing patterns helps you make intentional changes.

💡 Build Gradually
You don’t have to overhaul your diet overnight. Start with one or two changes and add more each week.

💡 Stay Hydrated
Drinking adequate water supports digestion and overall wellness.

💡 Get Support
Eat with family, friends, or at community meals when possible — it makes changes easier and fun.

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Example Day on DASH

🍳 Breakfast: Greek yogurt with berries + a small handful of nuts
🥗 Lunch: Turkey sandwich on whole grain bread with veggies
🍎 Snack: Apple with low-fat cheese
🍲 Dinner: Grilled salmon, brown rice, steamed broccoli
💧 Beverages: Water or herbal tea throughout the day

Click here for a printer-friendly “DASH Diet Getting Started Toolkit”

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When to Check with Your Healthcare Provider

Before making major changes to your eating habits — especially if you have:

• High blood pressure
• Diabetes
• Kidney disease
• Heart or digestive conditions
• Unintended or sudden weight changes

Your healthcare team can tailor the plan to your needs.

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Medical Disclaimer

This resource is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individuals should consult their physician, registered dietitian, or qualified healthcare provider before starting any new eating plan, especially if they have existing medical conditions or are taking medications. Always follow individualized healthcare guidance and discontinue any food or diet change that causes concerning symptoms.

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Sources:

• https://www.nhlbi.nih.gov/sites/default/files/publications/GettingStarted.pdf