MENU CLOSE. Overview Following DASH Living with DASH Educational Resources Research. Description of the DASH Eating Plan The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends: Eating vegetables, fruits, and whole grains Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils Limiting sugar-sweetened beverages and sweets.

When following the DASH eating plan, it is important to choose foods that are: Low in saturated and trans fats Rich in potassium, calcium, magnesium, fiber, and protein Lower in sodium. Eat this: vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts and seeds, vegetable oils.

Limit this: fatty meats, full-fat dairy, sugar sweetened beverages, sweets, sodium intake. However, in those with either higher BP or additional risk eg, diabetes or chronic kidney disease , drug therapies should first be used to more quickly and effectively control the BP.

Once BP is well controlled, lifestyle changes should be strongly advised. If these are successfully achieved, reduction of medications may be possible. This topic will review the effect of comprehensive dietary modification, as well as the effects of individual dietary interventions on BP.

Why UpToDate? Product Editorial Subscription Options Subscribe Sign in. Learn how UpToDate can help you. Select the option that best describes you. View Topic. Font Size Small Normal Large.

Diet in the treatment and prevention of hypertension. Formulary drug information for this topic. No drug references linked in this topic. Find in topic Formulary Print Share.

View in. Language Chinese English. Author: John P Forman, MD, MSc Section Editor: George L Bakris, MD Deputy Editor: Karen Law, MD, FACP Literature review current through: Jan This topic last updated: Apr 06,

Nuts and seeds may have a beneficial effect on blood pressure. Examples of nuts and seeds to eat as part of a balanced diet focused on lowering blood pressure include:.

Many nuts and seeds offer a concentrated source of nutrients important for blood pressure control, including fiber and arginine.

Arginine is an amino acid needed to produce nitric oxide, an essential compound for blood vessel relaxation and blood pressure reduction While some research shows a positive relationship between eating nuts or seeds and lower blood pressure, the evidence is mixed in clinical studies 13 , 14 , Scientists believe the conflicting results could be because clinical studies involving nuts or seeds and blood pressure measurements might be too short in time to identify any potential effects on lowering blood pressure Longer studies may help researchers better understand how nuts or seeds may lower blood pressure.

Legumes are rich in nutrients that help regulate blood pressure, such as magnesium and potassium. Numerous observational studies suggest legumes may help lower high blood pressure levels Legumes include:.

But a review of 16 clinical studies found no relationship between eating legumes and lowered blood pressure levels. The authors suggest that additional studies that are larger and longer may help explain how legumes correlate with lower blood pressure in other studies Berries offer impressive health benefits , including the potential to reduce heart disease risk factors like high blood pressure.

Berries are a rich source of antioxidants, including anthocyanins , which are pigments that give berries their vibrant color. Anthocyanins can increase nitric oxide levels in the blood and reduce the production of molecules that restrict blood flow.

This may help lower blood pressure levels. But more research in humans is needed to confirm this Some berries that may reduce blood pressure include 19 , 20 :. A review of clinical studies found various types of berries, including whole, freeze-dried, or juice forms, reduced SBP by over 3 mm Hg.

The strongest effect on SBP in this study was for cranberry juice Eating whole grains like amaranth may help lower your blood pressure levels. Studies show that diets rich in whole grains may decrease your likelihood of high blood pressure. The oil from the fruit of the olive tree has numerous health benefits , including lowering blood pressure and other risk factors for heart disease.

A review of studies found that due to the nutrients and plant-based compounds in olive oil, such as the omega-9 fat oleic acid and antioxidant polyphenols , it can be a beneficial part of a diet that aims to lower blood pressure Carrots are high in plant-based compounds that may be involved in various health processes, such as managing blood pressure.

Not only are eggs nutrient-dense but research also suggests that they can be part of a balanced eating plan for blood pressure management. A study among 2, adults in the United States found that eating five eggs or more per week was linked with an SBP level that was 2.

Egg eaters also had a significantly lower likelihood of developing high blood pressure over the long term Eating eggs also does not appear to be linked with other risk factors for heart disease beyond blood pressure, and the latest evidence seems to support adults in good health eating up to 3 eggs per day Tomatoes and tomato products are rich in many nutrients, including potassium and the carotenoid pigment lycopene.

Lycopene has been significantly linked with beneficial effects on heart health, and eating foods high in this nutrient may help reduce heart disease risk factors like high blood pressure A review of 21 studies concluded that consuming tomato and tomato products improves blood pressure and may help reduce your chance of heart disease and dying from heart disease Additional studies have shown an inconsistent relationship between a diet with tomatoes and blood pressure, so more clinical studies may be needed Broccoli is known for its many beneficial effects on health , including the health of your circulatory system.

For example, adding this cruciferous veggie to your diet may be a smart way to reduce blood pressure. Broccoli is loaded with flavonoid antioxidants , which may help lower blood pressure by enhancing blood vessel function and increasing nitric oxide levels in your body A study that included data from , people found that those who consumed four broccoli servings or more per week had a lower likelihood of high blood pressure than those who consumed broccoli once a month or less Yogurt is a nutrient-dense dairy product packed with minerals that help regulate blood pressure, including potassium and calcium A study also showed that among people with high blood pressure, having a serving of yogurt per day was linked with lower SBP levels.

No effects were found for people with blood pressure in the typical levels The researchers suggest that increasing daily yogurt consumption by one level was linked with a 1. For example, increasing the daily amount of yogurt you eat from 2 to 4 times per week to 5 to 6 times per week may benefit people with high blood pressure Certain herbs and spices contain powerful compounds that may help reduce blood pressure by helping blood vessels relax Some herbs and spices that may help lower blood pressure according to results from animal and human research include 34 , 35 , 36 :.

More recently, a study on 71 people with risk factors for heart disease found that seasoning foods with 6. Potatoes have several plant-based compounds that could be useful in managing blood pressure levels. A baked medium potato grams with the skin contains milligrams of potassium.

A study fed 30 adults at high risk for or with high blood pressure four possible diets, including one diet with 1, milligrams of potassium from potatoes boiled, baked, pan-heated , for 17 days.

At the end of the study, the researchers concluded that the diet with potatoes reduced SBP as part of an overall healthy diet providing roughly 3, milligrams of potassium per day Kiwifruit is exceptionally high in vitamin C and contains other nutrients involved in blood pressure regulation, including fiber, potassium, and magnesium They also provide various plant-based polyphenol and antioxidant compounds.

A study of 43 healthy Asian adults from New Zealand found that eating two kiwis at breakfast every day for 7 weeks resulted in a 2. Additional research with more people over longer periods of time may help confirm the role kiwi could play in helping lower blood pressure.

Lean animal proteins might include any of the following meat or poultry foods that provide high quality protein and nutrients involved in blood pressure management:. An older study with a small sample of older adults with elevated blood pressure found that when lean pork was substituted for chicken or fish in a modified DASH Dietary Approaches to Stop Hypertension diet for 6 weeks, it lowered blood pressure comparable to a more traditional DASH diet Research from scientists in China supports varying your protein sources for a lower possibility of developing high blood pressure.

Lean meats can be part of a balanced eating plan for lowering blood pressure if they meet your personal taste, budgetary, and cultural food needs. The following includes frequently asked questions about foods that may help reduce or prevent high blood pressure. But, having a diet rich in foods with certain nutrients like potassium may help lower or maintain healthy blood pressure over the long term.

Experts recommend the DASH diet for people with high blood pressure or those looking to maintain optimal levels. It includes foods like fruit, vegetables, and whole grains. Water can help you meet your daily hydration needs. Bananas are a source of potassium , a mineral involved in maintaining blood pressure.

A diet with potassium-rich foods may help lower blood pressure. If you have high blood pressure, consider significantly limiting or avoiding foods high in sodium, added sugars, and saturated fat. You can also try swapping fattier cuts of meat for leane options. Along with other lifestyle modifications, a healthy diet can significantly lower blood pressure levels and help reduce your heart disease risk.

If you have high blood pressure levels or want to maintain healthy blood pressure, adding a few foods listed in this article to your diet may help.

It may be best to speak with a doctor or registered dietitian before making significant changes to your eating plan. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. It includes fat-free or low-fat dairy products, fish, poultry, beans and nuts.

The diet limits foods that are high in salt, also called sodium. It also limits added sugar and saturated fat, such as in fatty meats and full-fat dairy products. The standard DASH diet limits salt to 2, milligrams mg a day. That amount agrees with the Dietary Guidelines for Americans.

That's about the amount of sodium in 1 teaspoon of table salt. A lower sodium version of DASH restricts sodium to 1, mg a day. You can choose the version of the diet that meets your health needs. If you aren't sure what sodium level is right for you, talk to your health care provider.

The DASH diet is a balanced eating plan that gives choices of what to eat. The diet helps create a heart-healthy eating style for life. There's no need for special foods or drinks. Foods in the diet are at grocery stores and in most restaurants. When following DASH , it is important to choose foods that are:.

The DASH diet provides daily and weekly nutritional goals. The number of servings depends on daily calorie needs. Here's a look at the recommended servings from each food group for a 2,calorie-a-day DASH diet:. Drinking too much alcohol can increase blood pressure.

The Dietary Guidelines for Americans recommends that men limit alcohol to no more than two drinks a day and women to one or less. The DASH diet doesn't talk about caffeine. How caffeine affects blood pressure isn't clear. But caffeine can cause blood pressure to rise at least briefly.

If you have high blood pressure or if you think caffeine affects your blood pressure, think about cutting down. You might talk to your health care provider about caffeine. The foods at the center of the DASH diet are low in salt.

So following the DASH diet is likely to lower salt intake. As you cut back on processed, salty foods, you might notice that food tastes different. It can take time for your taste buds to adjust. But once they do, you might prefer the DASH way of eating.

And you'll be healthier for it. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health.

Click here for an email preview. Error Email field is required. Error Include a valid email address. To provide you with the most relevant and helpful information, and understand which information is beneficial, we may combine your email and website usage information with other information we have about you.

If you are a Mayo Clinic patient, this could include protected health information. If we combine this information with your protected health information, we will treat all of that information as protected health information and will only use or disclose that information as set forth in our notice of privacy practices.

You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. You'll soon start receiving the latest Mayo Clinic health information you requested in your inbox. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.

Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. This content does not have an English version. This content does not have an Arabic version. Appointments at Mayo Clinic Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations.

Request Appointment. Healthy Lifestyle Nutrition and healthy eating. Sections Basics Nutrition basics Healthy diets Healthy cooking Healthy menus and shopping strategies Nutritional supplements In-Depth Expert Answers Multimedia Resources News From Mayo Clinic What's New.

Products and services. DASH diet: Healthy eating to lower your blood pressure Discover how DASH can help you lower your blood pressure and improve your health.

By Mayo Clinic Staff. Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references DASH eating plan. National Heart, Lung, and Blood Institute. Accessed Feb.