This proven diet can lower your blood pressure—within weeks
With an emphasis on whole foods, the DASH diet is clinically proven to help improve a host of health issues from diabetes to inflammation.
Every January, scores of diets promise dramatic turnarounds—but one has risen above the rest by delivering real, science-backed results.
Developed by researchers at the National Heart, Lung, and Blood Institute nearly 30 years ago, the DASH diet—short for Dietary Approaches to Stop Hypertension—was designed not as a trendy reset or reboot, but as a sustainable way to eat for long-term health.
(Strokes are on the rise—and these are the reasons why.)
“Whether it’s a New Year or any time you’re ready to improve your health, the DASH eating pattern is one of the most evidence-based places to start,” says Jen Messer, a registered dietitian and president of the New Hampshire Academy of Nutrition and Dietetics. “It’s flexible, sustainable, and grounded in decades of research focused on nourishing the body rather than chasing trends, fads, or quick fixes.”
That long track record is why DASH continues to earn top rankings from heart and health organizations and remains one of the most trusted dietary patterns in clinical care. Here’s what to know.
What is the DASH diet—and why is it different from other diets?
The DASH diet emerged in the early 1990s from a large randomized clinical trial designed to answer a simple question: Could dietary patterns lower blood pressure without medication? The results, published in The New England Journal of Medicine in 1997, were striking.
Participants following the DASH pattern experienced significant reductions in blood pressure in just eight weeks—even without major lifestyle changes beyond diet.
Sale Extended - Save up to $20!
From there, the eating pattern gained popularity in part because, unlike many modern diets, such as keto and paleo, DASH was never built around eliminating entire food groups or enforcing rigid rules. “Rather than being a branded or commercial ‘diet,’ DASH is a clinically-tested eating pattern built around whole, nutrient-dense foods that naturally support heart health,” says Amy Goodson, a nutritionist and registered dietitian based in Dallas.
The diet is similar to the Mediterranean diet in that it emphasizes eating more fruits, vegetables, whole grains, low-fat dairy, lean proteins, nuts, seeds, and legumes, but it has an added focus on limiting added sugars, saturated fat, and excess sodium.
(The Mediterranean diet is infinitely adaptable. Here’s how to make it work for you.)
Put another way, “DASH focuses on consuming all the food groups,” says Abbie Gellman, a registered dietitian and author of The Mediterranean DASH Diet Cookbook.
How DASH lowers blood pressure—and why it works so quickly
DASH’s reputation is most closely tied to its effects on hypertension. For decades, clinical trials have shown that the diet can lower systolic blood pressure within weeks, with reductions comparable to first-line blood pressure medications in some individuals.
A key mechanism behind this benefit is sodium reduction. On average, Americans consume about 3,300 milligrams of salt daily, but DASH recommends limiting intake to about 1,500 milligrams per day—well below the federal recommendation of less than 2,300 milligrams daily. “Lower sodium intake reduces plasma volume, which decreases pressure on arterial walls,” Goodson explains.
The diet also targets nutrients that influence blood vessel function and fluid stability by “creating a better balance of minerals in the body,” says Kate Zeratsky, a registered dietitian-nutritionist at Mayo Clinic.
It does so by emphasizing potassium-, magnesium-, and calcium-rich foods—nutrients that help relax blood vessel walls, improve arterial elasticity, and counteract the blood pressure-raising effects of sodium.
Equally important are the foods DASH crowds out. By reducing added sugars, refined carbohydrates, and saturated fat, the diet helps lower inflammation and improves endothelial function, insulin sensitivity, and blood vessel responsiveness, which, in turn, supports better circulation, reduces vascular stiffness, and improves overall cardiovascular function.
Put another way, Messer explains that DASH works on both sides of the equation: It cuts back on processed foods—the largest sources of hidden sodium—while also increasing the minerals that support heart health and help the kidneys excrete excess sodium.
Beyond blood pressure: Why DASH supports whole-body health
While DASH was designed to specifically address hypertension, “its robust history of study gives us confidence in recommending it not only for blood pressure but also for many broader health benefits,” Zeratsky says.
Large observational studies and controlled trials link the DASH diet to improved insulin sensitivity, lower cholesterol, weight loss, and reduced risk of cardiovascular disease and type 2 diabetes.
One reason for such benefits is that “plant-forward diets like the DASH diet are a major contributor to daily fiber intake,” says Gellman.
Messer explains that DASH naturally delivers viscous, fermentable, and insoluble fiber from fruits, vegetables, beans, whole grains, nuts, and seeds. Fiber slows glucose absorption, supports improvements in HbA1c—a marker of long-term blood sugar control—binds bile acids to help lower bad cholesterol, and increases satiety, all of which support metabolic health and weight management. “Higher-fiber diets also promote gut health,” Zeratsky adds.
The short-chain fatty acids produced during fiber fermentation may further reduce systemic inflammation and support brain health, potentially offering protection against cognitive decline. Its anti-inflammatory effect also helps explain why DASH may benefit conditions such as arthritis and metabolic syndrome, where chronic inflammation plays a central role.
(The diet that could make your brain 7 years younger.)
In addition, the diet’s emphasis on healthy fats from nuts, seeds, and plant oils supports cardiovascular health and cholesterol balance while lowering the risk of heart disease, stroke, and obesity, Gellman says.
DASH also encourages adequate protein intake through lean proteins like fish and chicken, supporting muscle maintenance, blood sugar stability, and overall metabolic health.
And for women navigating menopause, DASH’s nutrient density and emphasis on steady blood sugar patterns have been linked to improved mood, fewer symptoms such as hot flashes, and better weight regulation.
How to start following the DASH diet—without overhauling your life
Perhaps most appealing is that the DASH diet is widely accessible. “You don’t need a subscription, special products, or a rigid meal plan,” Messer says.
Even still, starting small is key. “Focus on simple changes, such as adding one fruit or vegetable to every meal or choosing nuts instead of chips for snacks,” Gellman suggests. “Including a lean protein like chicken, fish, or eggs with each meal can also be helpful,” Goodson adds.
If the cost of such items is prohibitive, "I remind my clients that frozen or low-sodium, no-sugar-added canned fruits and vegetables can be just as nutrient-dense as fresh options and much more budget-friendly in most cases," says Messer.
And for those who want more personalized support, working with a registered dietitian or nutritionist can be helpful in tailoring DASH principles to individual preferences, medical conditions, and cultural food patterns.
“The DASH diet isn’t trendy—it’s timeless,” Goodson says. “If you’re looking for a New Year reset—or a sustainable way to eat well for life—it works because it’s not about restriction; it’s about nourishing your body with what it truly needs.”
