What is the DASH diet to treat high blood pressure?

High blood pressure, also called hypertension, is a chronic condition where blood continually pushes against the walls of your arteries. When this happens, your heart has to work harder to pump blood through your body, which can increase your risk for heart disease, kidney problems and even stroke. Hypertension can also affect cancer treatment.

“This is why it’s important to keep your blood pressure at healthy levels, and that’s where the DASH diet comes in,” UT MD Anderson dietitian Starla Garcia says.

DASH stands for “dietary approaches to stop hypertension.” It’s associated with:

• Lowering your blood pressure
• Lowering your cholesterol levels
• Safe, prolonged weight loss
• Increasing brain function

The National Heart, Lung, and Blood Institute also recognizes the DASH diet as a heart-healthy eating plan that supports blood pressure management.

Because of these benefits, Garcia notes, it can help many people, not only those with high blood pressure.

Read on to learn about DASH diet benefits, how to try it yourself and other ways to reduce the risk of hypertension.

Why is healthy blood pressure important to your health?

Whether or not you have cancer, it’s important to maintain a healthy blood pressure. According to the American Heart Association, that is less than 120/80 millimeters of mercury (mmHg). The first number is systolic pressure, which measures the force against your artery walls when your heart beats. The second number is diastolic pressure, a measurement of the pressure in your arteries when your heart rests between beats.

Healthy blood pressure reduces how hard your heart has to work to pump blood, protects your blood vessels from damage and lowers your risk for heart disease and kidney disease.

What foods decrease hypertension?

The DASH diet includes foods known to lower blood pressure, as well as the following portions assuming a daily diet of 2,000 calories:

• Whole fruits: four to five servings
• Whole vegetables: four to five servings
• Lean meats, poultry or fish: no more than six 1-ounce servings
• Low-fat or fat-free dairy or dairy-free alternatives: two to three servings
• Whole grains: six to eight servings
• Nuts, seeds and legumes: less than one serving per day (no more than five per week)
• Herbs and spices instead of salt

What foods should you limit or avoid on the DASH diet?

“The DASH diet is meant to limit things that could lead to hypertension,” Garcia says. These include:

• Foods heavy in added sugar, such as sweetened drinks and candy (no more than five servings per week)
• Foods high in sodium (salt). Garcia recommends starting at no more than 2,300 milligrams (mg) per day but decreasing as much as possible to no more than 1,500 mg per day.
• Ultra-processed foods like many lunch meats, breakfast sausage and hot dogs
• Food high in saturated fat, such as meats lower than 90% lean like ground beef, pork chops and chicken thighs, whole milk or heavy cream
• Red meat

“We typically recommend that people choose items that are 90% or higher in lean protein,” Garcia says. “That means there's only 10% fat in that product.”

What are the benefits of the DASH diet?

Garcia notes five main benefits of the DASH diet:

DASH diet may lower blood pressure

The reason for this is primarily because this diet avoids foods high in salt, ultra-processed foods, saturated fats and red meats.

“These things can impact heart health. Without them, we have a lot more things like fiber, omega-3 fatty acids and other micronutrients, vitamins, minerals and leaner proteins,” Garcia says. “That's how the DASH diet can help support healthy blood pressure.”

DASH diet may reduce your risk of cancer

The DASH diet closely mirrors a cancer prevention diet rich in whole grains, vegetables, fruits, nuts and seeds with lean protein. It also excludes many foods linked to increased cancer risk, such as processed meats, sugary drinks and other ultra-processed foods.

DASH diet may improve cholesterol levels

The fiber in foods like vegetables, fruits, beans and legumes, whole grains, nuts and seeds can make a positive impact on your cholesterol levels.

Cholesterol is a waxy, fat-like material that we get from eating animal-based products. Having too much of it can lead to a build-up in your arteries and increase your risk of heart disease.

Eating more fiber in whole foods means you’re taking in less cholesterol, Garcia notes.

DASH diet may support sustainable weight loss

Because the DASH diet centers on foods that are high in fiber and lean protein, they may make you feel fuller faster and prevent overeating, leading to weight loss. When combined with regular exercise, the DASH diet may enable long-term weight loss.

“It can also regulate blood sugar, preventing high spikes in blood sugar or even low blood sugar,” Garcia points out.

The DASH diet may affect cognitive ability

Because the DASH diet focuses on healthy foods like fruits, vegetables and lean proteins, it allows blood to flow smoothly to your head. This ensures that your brain gets all the oxygen and nutrients it needs for you to think fast.

The nutrients in these healthy foods act like a shield, protecting your brain cells from inflammation and stress. It has been shown to help you stay focused, learn better and improve memory.

DASH diet meal planning tips

There are many possible DASH diet meal options. Garcia suggests the following three-day meal plan:

Day 1

Breakfast: low-fat or nonfat yogurt with berries and unsalted nuts and chia seeds.

Lunch: a low-sodium tuna sandwich with avocado and cucumber on a slice of whole grain bread

Dinner: chicken with sweet potato, zucchini and cauliflower

Day 2

Breakfast: half-cup of cooked oatmeal with nuts and seeds with berries and cinnamon for extra flavor

Lunch: quinoa with kale or arugula and a piece of salmon with carrots and tomatoes

Dinner: low-sodium or no-sodium chicken broth soup with vegetables and whole grain pasta

Day 3

Breakfast: slice of toast with half an avocado and two boiled eggs

Lunch: grilled chicken and blueberry or strawberry salad with mixed greens or arugula and 1 tablespoon of olive oil or lemon juice

Dinner: halibut with extra virgin olive oil, tomato, green beans and roasted potatoes

Besides diet, what are the best ways to reduce your blood pressure?

Hypertension is typically treated with a combination of medications and lifestyle changes. These can include diet as well as:

• Getting regular exercise, such as cardio and weight training
• Drinking more water
• Getting enough sleep every night (between seven and nine hours for most adults)
• Managing stress through meditation, therapy or activities that bring you joy

“That could be walking, bird watching, getting more involved in your hobbies or going outside to play with your pet,” Garcia says.

Next steps

If you have high blood pressure and are considering changing your diet, speak with a licensed dietitian first. They can let you know if the DASH diet is right for you, and go over potential risks, such as affecting your cancer treatment.

In some cases, Garcia says, following the DASH diet may even allow you to cut back on your hypertension medication.

And if you have hypertension, let your cancer care team know.

Request an appointment at UT MD Anderson online or call 1-877-632-6789.