A week-long meal plan could be the key to naturally reducing high blood pressure, potentially eliminating the need for medication. The National Heart, Lung, and Blood Institute (NHLBI) has revealed a diet that “requires no special foods and has no hard-to-follow recipes”.
This Dietary Approaches to Stop Hypertension (DASH) eating plan allows you to map out nutritious meals for an entire week – breakfast, lunch, dinner and snacks included. It boasts a range of tasty, whole foods that “fill you up while fueling your body and lowering your blood pressure and cholesterol levels”.
The DASH diet is a “heart-healthy” approach that’s been scientifically proven to lower blood pressure and offer other health benefits. In 2025, it was crowned ‘Best Heart-Healthy Diet’ and ‘Best Diet for High Blood Pressure’ by US News and World Report.
For more information, visit www.nhlbi.nih.gov/DASH. High blood pressure, or hypertension, is a serious health issue linked to an increased risk of heart disease, kidney failure, and stroke. It affects nearly half of the global population, with older individuals being at higher risk.
Other complications include peripheral artery disease and issues during pregnancy. High blood pressure is considered 130/80 mm Hg or higher. Causes of high blood pressure include smoking, being overweight, lack of physical activity, too much salt in the diet, drinking too much alcohol, older age and a family history of high blood pressure.
As diet is believed to play a significant role in the development of high blood pressure, scientists and policymakers have developed specific dietary strategies, like the DASH diet, to help combat it, reports Surrey Live.
Could a diet overhaul help you dodge the need for medication?
Tweaking your eating habits could potentially lower the risk of needing drugs for high blood pressure.
- The American Society of Hypertension recommends reducing sodium intake to less than 2,300 milligrams daily.
- Increasing your potassium intake may help reduce sodium’s effects on blood pressure.
- Cut down on saturated fat from animal sources like fatty meats, butter, cheese, and pastry.
- Avoid caffeine from coffee, tea, and cola drinks, which can increase blood pressure.
Other lifestyle changes that can make a difference include regular exercise, weight loss, and adopting a DASH or Mediterranean diet. Although healthy lifestyle changes can help lower high blood pressure, they may not be enough on their own.
- Aim for at least 150 minutes of aerobic exercise per week. This can include walking, running, cycling, or swimming.
- Losing even a little weight can help lower blood pressure.
- Try stress-soothing techniques like breathing exercises, progressive relaxation, or meditation.
- Quitting smoking can help your blood pressure return to normal.
- Consider taking probiotics, which are live bacteria that may help with blood pressure.
- Keep a diary of what you eat to be more aware of your eating habits.
- Take BP-lowering medications as prescribed by your physician.
If these adjustments don’t keep your blood pressure in check, your GP might suggest antihypertensive medications. These drugs can significantly slash the odds of suffering a stroke, heart failure, or a heart attack.
The DASH plan has been proven to have numerous benefits
Numerous studies have demonstrated that the DASH diet is effective in reducing blood pressure. A 2020 study revealed that older adults over 65 who stuck to the DASH diet and included at least 126 grams of lean protein saw a decrease in body fat. Moreover, a 2023 study suggests that the DASH diet may also assist in trimming belly fat.
A review carried out in 2019 showed that individuals sticking to the DASH diet had a lower risk of several types of cancer, including breast, liver, endometrial, and lung cancer. Similar results were found in a study focusing on colorectal cancer and the DASH diet.
Research indicates that the DASH diet can reduce the risk of metabolic syndrome by nearly 50%. Further research backs up the idea that there’s a negative correlation between following the DASH diet and the chances of developing metabolic syndrome.
The DASH diet has been linked to a reduced risk of diabetes, with studies suggesting it could improve insulin sensitivity. A 2019 review also found that adhering to the DASH diet could lower the risk of heart disease. Specifically, research shows that this diet can decrease various heart disease risk factors, including blood cholesterol, sugar levels, and fats.
Is the DASH plan right for you?
It’s crucial to consult your doctor before making any significant lifestyle or dietary changes. This is particularly important if you’re already on medication or being treated for a specific medical condition to ensure it’s suitable for you.
The NHLBI explains: “The plan includes plenty of fruits and vegetables, fish, poultry, lean meats, beans, nuts, whole grains, and low-fat dairy. It is built around the recommended number of servings in each of the DASH food groups. These menus sometimes call for you to use lower-sodium, low-fat, fat-free, or reduced-fat versions of products.”
The menus are based on 2,000 calories a day, and daily sodium levels are either 2,300 or 1,500 milligrams – the latter lowers blood pressure even more. The number of servings you should have depends on your daily calorie needs. Find what counts as a serving size below:
The institute added: “Don’t worry if some days are off target for your daily totals. Just try your best to keep the average of several days close to the recommended servings and sodium levels. Following the DASH eating plan means you’ll be eating delicious food that is also good for you. It can help you control your blood pressure, manage your weight, and lower LDL (bad) cholesterol levels — keeping your heart healthy.”
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Bottom line:
While the DASH diet approach has been noted as straightforward and useful for lowering blood pressure, cutting down salt intake to 3/4 teaspoon or less a day hasn’t been definitively linked to significant benefits like reduced heart disease risk, although it can aid in reducing blood pressure.
Moreover, evidence suggests that sticking to generally balanced dietary patterns might be more effective at decreasing heart disease risk than the DASH regimen alone. Therefore, those who are currently healthy may not see an urgent need to adopt this diet. Nevertheless, for individuals with hypertension or salt sensitivity, the DASH diet could be an advantageous strategy.
