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High Blood Pressure (DASH) Diet Plan

The DASH eating plan is one of the best-proven ways to lower blood pressure. Get your sodium target and a week of low-salt meals. Free, no sign-up, and it runs in your browser: your health details are never sent anywhere.

General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.

1. Choose a condition

2. About you

Your plan

High blood pressure (DASH)

The DASH eating plan lowers blood pressure within weeks: plenty of vegetables, fruit, whole grains, pulses and low-fat dairy, less salt, red meat and sweets. Cutting sodium to 1,500 mg a day gives the biggest effect.

Daily targets

Calories

1,880 kcal

Maintenance ≈ 1,884

Carbohydrate

259 g

about 55%

Protein

85 g

about 18%

Fat

56 g

about 27%

Fibre

≥ 30 g

Sodium

≤ 1,500 mg

≈ 3.8 g salt in total

Saturated fat

≤ 13 g

Added sugar

≤ 24 g

≈ 6 tsp

  • DASH is rich in potassium. If you have kidney disease or take potassium-sparing drugs (spironolactone, ACE inhibitors, ARBs), ask your doctor before eating more potassium.
  • Sodium under 2,300 mg a day, ideally 1,500 mg (about ⅔ teaspoon of salt in total)
  • 8–10 portions of vegetables and fruit a day
  • 2–3 portions of low-fat dairy; whole grains most meals
  • Saturated fat under 6% of calories; nuts, seeds or pulses 4–5 times a week
  • Limit alcohol; aim for a healthy weight

What to eat

Eat more

  • Vegetables and fruit at every meal: spinach, tomatoes, carrots, beans, bananas, oranges, guava, papaya
  • Whole grains: whole-wheat roti, brown rice, oats, millet
  • Low-fat dahi, milk and chaas (no added salt)
  • Pulses, unsalted nuts and seeds
  • Fish, chicken without skin, eggs

Limit

  • Red meat and full-fat dairy, ghee and butter
  • Restaurant and takeaway food (very salty)
  • Coffee and strong tea if they raise your readings

Avoid

  • Pickles (achar), papad, salted nuts, chips, namkeen
  • Instant noodles, packet soups, stock cubes, processed meats (sausages, salami)
  • Adding salt at the table; salty sauces like soy sauce and ketchup

7-day meal plan

Monday · about 1,993 kcal, 228 g carbs, 108 g protein, 34 g fibre, 1,780 mg sodium

Breakfast

≈ 425 kcal

Whole-grain toast with peanut butter and half a banana

  • • 1¼ slice whole-grain bread
  • • 1¼ tbsp peanut butter
  • • ½ banana

50 g carbs · 15 g protein · 19 g fat · 8 g fibre

Mid-morning snack

≈ 180 kcal

A bowl of papaya with lemon

  • • 3 cup papaya

44 g carbs · 2 g protein · 0 g fat · 6 g fibre

Lunch

≈ 625 kcal

Chicken and salad whole-wheat wrap with hummus

  • • 125 g chicken breast
  • • 1½ whole-wheat wraps
  • • 2½ tbsp hummus
  • • 1¼ cup salad

58 g carbs · 45 g protein · 23 g fat · 9 g fibre

Afternoon snack

≈ 163 kcal

Berries with a spoon of pumpkin seeds

  • • 1 cup berries
  • • 1¼ tbsp pumpkin seeds

18 g carbs · 6 g protein · 9 g fat · 5 g fibre

Dinner

≈ 600 kcal

Baked white fish with mashed potato and steamed carrots

  • • 175 g white fish (cod)
  • • 225 g potatoes
  • • 1¼ cup carrots
  • • 1¼ tsp olive oil

58 g carbs · 40 g protein · 19 g fat · 6 g fibre

Shopping list for the week

Vegetables & fruit

Grains & bread

Pulses & legumes

Dairy & eggs

Meat & fish

Nuts & seeds

Oils, herbs & spices

Other

Tips

  • Flavour with lemon, garlic, ginger, herbs, cumin, black pepper and amchur instead of salt.
  • Cook daal and sabzi with half the usual salt; taste buds adjust in 2–3 weeks.
  • Check labels: under 120 mg sodium per 100 g is low.

Easy swaps

  • Salted namkeenswap forUnsalted roasted chana or nuts
  • Pickle with every mealswap forFresh mint-coriander chutney with lemon
  • Full-fat milkswap forLow-fat milk or dahi

When to see a doctor

  • Blood pressure 180/120 or higher with chest pain, severe headache, weakness, confusion or vision changes: call emergency services.

General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.

Read the full guide: DASH Diet for High Blood Pressure: A Simple Guide

How to follow the DASH diet

Quick answer: To follow the DASH diet, cut sodium, eat 8–10 portions of vegetables and fruit, choose whole grains and low-fat dairy and swap salty extras.

  1. Cut sodium. Under 2,300 mg a day, ideally 1,500 mg: that's about ⅔ teaspoon of salt for the whole day, including what's already in food.
  2. Eat 8–10 portions of vegetables and fruit. They bring potassium, magnesium and fibre, which help lower blood pressure.
  3. Choose whole grains and low-fat dairy. Whole-wheat roti, brown rice and oats; 2–3 portions of low-fat dahi or milk.
  4. Swap salty extras. Pickles, papad, namkeen, instant noodles and processed meats carry most of the hidden salt.

How fast does DASH lower blood pressure?

In the original DASH trials, blood pressure dropped within two weeks, and the low-sodium version lowered it most, by about 8–11 mmHg systolic in people with high blood pressure.

A caution about potassium

DASH is rich in potassium. If you have kidney disease or take medicines such as spironolactone, ACE inhibitors or ARBs, ask your doctor before eating much more potassium; add kidney disease as a second condition and the plan adjusts.

Frequently asked questions

How much salt is 1,500 mg of sodium?

About 3.8 g of salt, a bit more than half a teaspoon, for the whole day including bread, sauces and snacks.

Is pink salt or rock salt better?

No. They contain about the same sodium as table salt. Use less of any kind, and flavour with lemon, herbs and spices.

Can I drink coffee with high blood pressure?

Moderate coffee is fine for most people, but it can raise readings briefly. Check your blood pressure before and after if unsure.