The DASH diet (Dietary Approaches to Stop Hypertension) is an eating pattern designed to lower blood pressure. It is rich in vegetables, fruit, and low-fat dairy, and deliberately low in sodium, added sugar, and saturated fat. This guide explains how it works and how to run it in Loopa.
This page is general information, not medical advice.
What it is
DASH was developed through research funded by the U.S. National Institutes of Health to learn how food affects blood pressure. It emphasizes potassium, calcium, magnesium, and fiber, the nutrients that help control blood pressure, while holding sodium down.
How it works
DASH lowers blood pressure two ways: it caps sodium, and it loads up on potassium, calcium, and magnesium from produce and low-fat dairy, which help your body manage sodium and relax blood vessels. Cutting saturated fat supports your heart at the same time.[1]
Standard DASH targets 2,300 mg of sodium a day. A lower-sodium version targets 1,500 mg for a bigger drop in blood pressure.
Typical macro split
- Carbs: about 55% of calories, from vegetables, fruit, and whole grains
- Protein: about 18% of calories
- Fat: about 27% of calories, low in saturated fat
Foods to eat
- Vegetables and fruit at every meal
- Whole grains
- Low-fat or fat-free dairy
- Lean poultry and fish
- Beans, nuts, and seeds
- Vegetable oils in moderation
Foods to limit or avoid
- Salt and high-sodium processed food
- Red and processed meat
- Added sugar and sugary drinks
- Full-fat dairy and tropical oils
- Fried and fast food
Who it suits and the benefits
DASH suits you if you have high blood pressure or want to prevent it, or simply want a balanced, heart-friendly pattern.
- Proven to lower blood pressure
- Rich in potassium, calcium, and fiber
- Supports heart health overall
Cautions and considerations
- Raising potassium is good for most people, but if you have kidney disease or take certain blood-pressure medications, ask your clinician first.
- More produce also means more vitamin K. If you take a blood thinner, keep leafy greens steady and watch your INR.
- Read labels; most sodium hides in packaged and restaurant food, not the salt shaker. A Low-sodium diet takes this further.
In Loopa
Select DASH in Settings and Loopa sets a balanced, lower-sodium macro target and points the "what should I eat" suggestions at DASH-friendly foods. Log meals with Logging food and track your macros and sodium as you go.
See also
- Low-sodium diet
- Heart-healthy diet
- Mediterranean diet
- Healthy eating
- Understanding calories
- Diet and exercise
References
- ^ DASH Eating Plan. National Heart, Lung, and Blood Institute. Retrieved 2026-06-30.
