DASH diet

Written by the VitaWhat editorial team · Medically reviewed by Steve Davis · Last reviewed 19 July 2026 · Editorial policy

Designed to lower blood pressure by cutting salt and emphasising produce and low-fat dairy.

Pros

  • Lowers blood pressure
  • Balanced and nutrient-rich
  • No special foods needed

Cons

  • Requires cutting salt and processed food
  • Cooking from scratch takes time

Suitable foods

  • Vegetables and fruit
  • Wholegrains
  • Low-fat dairy
  • Lean poultry and fish
  • Nuts and legumes

Foods to limit or avoid

  • High-salt foods
  • Processed meats
  • Sugary drinks
  • Excess saturated fat

Sources & references

  1. British Nutrition Foundation
  2. Harvard T.H. Chan Nutrition Source

Related entries

Flexitarian dietGluten-free dietIntermittent fastingKetogenic (keto) dietLow-carbohydrate dietMediterranean diet
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