Understanding the Nutrition Facts Label When Following the DASH Diet

The DASH eating plan (Dietary Approaches to Stop Hypertension) is designed to help lower blood pressure and support heart health. It emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting sodium, saturated fat, and added sugars.

Learning how to read the Nutrition Facts label can help you choose foods that align with DASH recommendations.

This guide explains:

Key parts of the Nutrition Facts label
Nutrients to limit when following DASH
Nutrients to choose more often
Tips for comparing packaged foods

Remember – always consult with your healthcare provider first before making any significant dietary changes.

Step 1: Check the Serving Size

The serving size tells you the amount of food used to calculate the nutrition information.

Important tips:

✔ All nutrition numbers on the label are based on one serving
✔ If you eat two servings, you consume twice the calories, sodium, and other nutrients
✔ Compare serving sizes when choosing between products

Understanding serving sizes helps you accurately track what you are eating.

Step 2: Look at Calories

Calories tell you how much energy the food provides.

When following the DASH diet:

Choose foods that provide nutrients without excessive calories
Focus on foods rich in fiber, vitamins, and minerals

The goal is to select foods that support overall health while maintaining balanced calorie intake.

Step 3: Pay Attention to Sodium

Sodium (salt) is one of the most important nutrients to monitor on the DASH diet.

Most DASH plans recommend limiting sodium to about 2,300 mg per day, and some individuals may benefit from reducing it to 1,500 mg per day. Ask your provider what your recommended sodium limit is.

When reading labels:

✔ Choose foods with lower sodium per serving
✔ Compare similar products and select the option with less sodium
✔ Foods with 5% Daily Value or less are considered lower in sodium

Reducing sodium intake can help support healthy blood pressure.

Step 4: Limit Saturated Fat and Added Sugars

The DASH eating plan recommends limiting foods that are high in:

Saturated fat
Added sugars
Highly processed ingredients

When reading the Nutrition Facts label:

Look for lower amounts of:

❌ Saturated fat
❌ Added sugars

Choosing foods with smaller amounts of these nutrients supports heart health.

Step 5: Choose Nutrients That Support DASH

The DASH diet encourages nutrients that help regulate blood pressure.

Look for foods that provide:

✔ Fiber
✔ Potassium
✔ Calcium
✔ Magnesium
✔ Protein

These nutrients help support heart health and overall wellness.

Step 6: Understand % Daily Value (%DV)

The Percent Daily Value (%DV) shows how much a nutrient contributes to your daily diet.

General guide:

5% DV or less = low
20% DV or more = high

Use %DV to quickly compare foods and choose healthier options.

For example:

✔ Choose foods lower in sodium and saturated fat
✔ Choose foods higher in fiber and beneficial nutrients

The %DV is based on a general 2,000-calorie diet and may vary depending on individual needs.

Label Reading Tips for the DASH Diet

✔ Compare similar products to find the lower-sodium option
✔ Look for foods with higher fiber and lower saturated fat
✔ Pay attention to portion sizes
✔ Check the ingredient list for added salt or sugar
✔ Choose foods closer to their natural form when possible

Small label-reading habits can make a big difference in following the DASH eating plan.

Example: Comparing Two Foods

Nutrient	Product A	Product B	Better Choice
Sodium	450 mg	150 mg	Product B
Saturated Fat	4 g	1 g	Product B
Fiber	2 g	5 g	Product B

By comparing labels, you can choose foods that better support DASH goals.

Quick DASH Label Checklist

When reading a Nutrition Facts label, look for foods that are:

☐ Lower in sodium
☐ Lower in saturated fat
☐ Lower in added sugars
☐ Higher in fiber
☐ Higher in beneficial nutrients such as potassium and calcium

Making informed choices can help support healthy blood pressure and heart health.

⚠️ Medical Disclaimer

This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.

Individuals should consult their physician or other qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions and should not begin any new exercise program or change their diet or medications without consulting their healthcare professional.

Call 911 if you are experiencing a medical emergency.