A medically endorsed eating pattern developed by the US National Institutes of Health. Strong evidence for lowering blood pressure and reducing cardiovascular risk, with proven weight loss benefits when combined with calorie control.
At a glance
Strong evidence from landmark RCTs
The DASH diet is one of the most thoroughly researched dietary patterns in the world. The original DASH trial (1997) and DASH-Sodium trial (2001) were landmark NIH-funded RCTs demonstrating significant blood pressure reductions. Subsequent studies confirm benefits for cardiovascular health and weight management.
Reduces systolic BP by 6-11 mmHg
Clinical trials consistently show the DASH diet reduces systolic blood pressure by 6-11 mmHg and diastolic by 3-6 mmHg, with greater reductions in people with hypertension. Combining DASH with sodium restriction (1,500mg/day) produces the largest effect. This is comparable to some blood pressure medications.
Effective when combined with calorie control
The DASH diet alone focuses on food quality rather than restriction, but when combined with a calorie deficit, research shows it produces significant weight loss. The DASH diet emphasises nutrient-dense, filling foods that naturally support lower calorie intake. Studies show 4-8% body weight loss when DASH is paired with energy restriction.
Fully aligned with NHMRC recommendations
The DASH diet aligns closely with the NHMRC Australian Dietary Guidelines and the Heart Foundation recommendations. It emphasises all five food groups, limits sodium and added sugars, and promotes whole grains, vegetables, fruit, lean protein, and low-fat dairy - the same principles underlying Australian dietary advice.
Moderate - no food groups eliminated
No foods are completely banned, which makes DASH more sustainable than restrictive diets. The main challenges are reducing sodium (salt) intake and increasing vegetable and fruit servings. Cooking more meals at home helps, as packaged and restaurant foods are typically high in sodium.
The DASH diet (Dietary Approaches to Stop Hypertension) is a balanced eating pattern developed by the US National Institutes of Health (NIH) in the 1990s. Originally designed to lower blood pressure without medication, it has since been shown to reduce cardiovascular risk, support weight management, and improve overall metabolic health.
DASH emphasises fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting sodium, added sugars, saturated fat, and red meat. It is not a fad diet but a long-term eating pattern endorsed by major health organisations worldwide, including the Heart Foundation of Australia. For Australians dealing with high blood pressure, heart disease risk, or looking for a sustainable, evidence-based approach to weight loss, DASH is one of the most well-supported options available.
The DASH diet works through several complementary mechanisms. First, the high potassium content (from fruits, vegetables, and dairy) helps the kidneys excrete more sodium, directly lowering blood pressure. Second, the magnesium and calcium from dairy and leafy greens support vascular relaxation. Third, the emphasis on whole foods and fibre increases satiety, which naturally reduces overall energy intake. Fourth, limiting sodium to 1,500-2,300mg per day reduces fluid retention and vascular resistance. Fifth, the combination of adequate protein, fibre, and healthy fats across meals stabilises blood sugar and reduces cravings. For weight loss specifically, DASH works best when combined with a moderate energy deficit of 2,000-3,000 kJ per day.
50-55%
Primarily from whole grains, fruits, and vegetables. Emphasises complex carbohydrates over refined sources.
18-22%
From lean meats, poultry, fish, legumes, nuts, and low-fat dairy. Slightly higher protein than a typical Australian diet.
25-30%
Focus on unsaturated fats from olive oil, nuts, and fish. Saturated fat limited to under 6% of total energy.
Sodium is the key focus: 1,500mg/day (low sodium version) or 2,300mg/day (standard version). The average Australian consumes approximately 3,600mg of sodium per day, nearly double the recommended upper limit.
High blood pressure affects approximately 6 million Australian adults (34% of adults aged 18+), making it the most common cardiovascular risk factor in the country. The Heart Foundation of Australia recommends dietary patterns consistent with DASH principles, including limiting sodium intake and increasing fruit, vegetable, and whole grain consumption. The NHMRC Australian Dietary Guidelines align closely with DASH recommendations across all food groups. Australian sodium intake averages around 3,600mg per day, well above the DASH target of 1,500-2,300mg. Major sources of sodium for Australians include bread, processed meats, cheese, and sauces - all areas where DASH encourages moderation or substitution. The "Tick" program from the Heart Foundation (now discontinued but still on many products) and Health Star Ratings on packaged foods can help Australians identify lower-sodium options at Woolworths, Coles, and Aldi.
The DASH diet has one of the strongest evidence bases of any dietary pattern. Multiple large, well-designed RCTs demonstrate significant blood pressure reductions. Observational studies consistently link DASH adherence to lower rates of cardiovascular disease, stroke, type 2 diabetes, kidney disease, and some cancers. It is endorsed by major health organisations globally, including the Heart Foundation of Australia.
Appel LJ, Moore TJ, Obarzanek E, et al.
1997A Clinical Trial of the Effects of Dietary Patterns on Blood Pressure
New England Journal of Medicine
Finding: The landmark DASH trial. 459 adults randomised to three dietary patterns for 8 weeks. The DASH diet reduced systolic blood pressure by 5.5 mmHg and diastolic by 3.0 mmHg more than the control diet. Reductions were larger in participants with hypertension (11.4/5.5 mmHg).
Sacks FM, Svetkey LP, Vollmer WM, et al.
2001Effects on Blood Pressure of Reduced Dietary Sodium and the Dietary Approaches to Stop Hypertension (DASH) Diet
New England Journal of Medicine
Finding: The DASH-Sodium trial (412 participants) demonstrated that combining the DASH diet with sodium restriction to 1,500mg/day produced the largest blood pressure reductions - 8.9 mmHg systolic compared to the control high-sodium diet. Benefits were additive.
Fung TT, Chiuve SE, McCullough ML, Rexrode KM, Logroscino G, Hu FB
2008Adherence to a DASH-Style Diet and Risk of Coronary Heart Disease and Stroke in Women
Archives of Internal Medicine
Finding: Prospective study of 88,517 women followed for 24 years. Higher DASH diet adherence was associated with a 24% lower risk of coronary heart disease and a 18% lower risk of stroke. This is one of the largest studies linking DASH to cardiovascular outcomes.
Saneei P, Salehi-Abargouei A, Esmaillzadeh A, Azadbakht L
2014Influence of Dietary Approaches to Stop Hypertension (DASH) diet on blood pressure: A systematic review and meta-analysis on randomized controlled trials
Nutrition, Metabolism and Cardiovascular Diseases
Finding: Meta-analysis of 20 RCTs confirmed the DASH diet significantly reduces both systolic (-5.2 mmHg) and diastolic (-2.6 mmHg) blood pressure. Effects were greater in participants with existing hypertension and in studies lasting 8+ weeks.
Blumenthal JA, Babyak MA, Hinderliter A, et al.
2010Effects of the DASH Diet Alone and in Combination With Exercise and Weight Loss on Blood Pressure and Cardiovascular Biomarkers in Overweight and Obese Patients With High Blood Pressure
Archives of Internal Medicine
Finding: RCT of 144 overweight adults with high blood pressure. DASH combined with exercise and weight loss reduced systolic BP by 16.1 mmHg compared to 11.2 mmHg for DASH alone. The combination also produced significant weight loss and improved vascular function.
Siervo M, Lara J, Chowdhury S, Ashor A, Oggioni C, Mathers JC
2015Effects of the Dietary Approach to Stop Hypertension (DASH) diet on cardiovascular risk factors: a systematic review and meta-analysis
British Journal of Nutrition
Finding: Meta-analysis of 13 RCTs found the DASH diet significantly reduced body weight (-1.42 kg), systolic BP (-4.9 mmHg), diastolic BP (-2.6 mmHg), total cholesterol, and LDL cholesterol. Benefits extended beyond blood pressure to broader cardiovascular risk.
Source data from published peer-reviewed studies. Links open in a new tab to external medical databases.
Proven to lower blood pressure
The DASH diet is one of the few dietary patterns with Level 1 evidence (large RCTs) demonstrating clinically significant blood pressure reductions of 6-11 mmHg systolic, comparable to some medications.
Source: Appel 1997, Sacks 2001
Reduces cardiovascular disease risk
Large prospective studies associate DASH adherence with 20-25% lower risk of heart disease and stroke over long-term follow-up.
Source: Fung 2008
Endorsed by major health organisations
Recommended by the Heart Foundation of Australia, NHMRC, American Heart Association, and consistently ranked among the top diets by health experts globally.
Nutritionally complete
No food groups are eliminated. DASH provides adequate fibre, potassium, calcium, magnesium, and all essential nutrients, reducing the risk of nutritional deficiencies.
Supports sustainable weight loss
When combined with a calorie deficit, DASH produces meaningful weight loss. The emphasis on filling foods (vegetables, whole grains, protein) helps manage hunger naturally.
Source: Blumenthal 2010
Improves cholesterol profile
Meta-analyses show DASH reduces total cholesterol and LDL cholesterol, complementing the blood pressure benefits for overall cardiovascular health.
Source: Siervo 2015
Flexible and family-friendly
Because no foods are completely banned, the DASH diet is suitable for the whole family. Meals can be prepared for everyone without needing separate dishes.
Important - Read Before Starting
| Day | Breakfast | Lunch | Dinner | Snacks | ~kJ |
|---|---|---|---|---|---|
| Monday | Rolled oats with banana, walnuts, and low-fat milk | Chicken and salad wholemeal wrap with avocado and no-salt seasoning | 150g grilled barramundi with brown rice, steamed broccoli, and lemon-herb dressing | Apple, 30g unsalted almonds | 7,500 kJ |
| Tuesday | Wholemeal toast with avocado and poached eggs | Lentil and vegetable soup with a wholemeal bread roll | 150g lean chicken breast stir-fry with capsicum, snow peas, and brown rice (no soy sauce, use ginger and garlic) | Low-fat yoghurt with berries | 7,200 kJ |
| Wednesday | Bircher muesli with rolled oats, low-fat yoghurt, grated apple, and chia seeds | Chickpea, cucumber, tomato, and feta salad with olive oil and lemon dressing | 150g grilled salmon with sweet potato mash and steamed green beans | Banana, handful of unsalted walnuts | 7,600 kJ |
| Thursday | Smoothie with low-fat milk, banana, spinach, and oats | Tuna and salad sandwich on wholemeal bread (no-added-salt tuna) | 150g lean beef mince bolognese with whole wheat pasta and a large side salad | Carrot sticks with hummus | 7,400 kJ |
| Friday | Wholegrain cereal with low-fat milk and sliced strawberries | Quinoa bowl with roast pumpkin, baby spinach, chickpeas, and tahini dressing | 150g grilled kangaroo steak with roasted vegetables (carrot, zucchini, capsicum) and a baked potato | Orange, low-fat cheese stick | 7,300 kJ |
| Saturday | Mushroom and spinach omelette (2 eggs) with wholemeal toast | Vietnamese-style rice paper rolls with prawns, vegetables, and peanut dipping sauce | Slow-cooked chicken and vegetable casserole with barley, served with steamed broccolini | Mixed berries, 30g unsalted mixed nuts | 7,500 kJ |
| Sunday | Banana pancakes (wholemeal flour) with low-fat yoghurt and blueberries | Minestrone soup with kidney beans and a wholemeal bread roll | 150g grilled lamb cutlets (trimmed) with tabbouleh salad and roasted sweet potato | Kiwi fruit, small handful of sunflower seeds | 7,800 kJ |
This is a sample DASH Diet (Dietary Approaches to Stop Hypertension) meal plan for illustration. Adjust portions based on your individual calorie needs. Consult an Accredited Practising Dietitian for a personalised plan.
Woolworths Macro or Mutti
Base for sauces, soups, and casseroles with 50% less sodium than regular varieties. Essential pantry staple for DASH cooking.
Sirena or John West
Convenient protein source with minimal sodium. Available in springwater or olive oil. Check labels as sodium content varies by brand.
Masterfoods Salt Free or Herbies
Replace salt with flavourful herb blends. Look for "no added salt" on the label. Garlic, cumin, paprika, and mixed herbs are versatile choices.
Massel or Campbell's Salt Reduced
For soups, casseroles, and risottos. Reduced-salt varieties have 25-50% less sodium. Massel stock cubes are also vegan-friendly.
Uncle Tobys or Woolworths brand
Whole grain breakfast staple rich in soluble fibre (beta-glucan) which may help lower cholesterol. No added sodium or sugar.
Cobram Estate
Primary cooking oil for DASH. Australian-made EVOO with high polyphenol content. Use for cooking and salad dressings instead of butter.
Assess your current sodium intake by reading labels on your regular foods for one week - you may be surprised how much sodium is in bread, sauces, and processed foods
Set an initial sodium target of 2,300mg per day, then gradually reduce to 1,500mg over 4-6 weeks if tolerated
Increase vegetable and fruit intake by one serve per day each week until you reach 5-6 serves of vegetables and 4-5 of fruit daily
Switch from white bread, rice, and pasta to wholemeal and wholegrain varieties
Replace salt with herbs, spices, lemon juice, garlic, and pepper for seasoning
Choose reduced-salt versions of staples: canned tomatoes, stock, tuna, and sauces
Add one meatless meal per week using legumes (lentil bolognese, chickpea curry, bean salad) for potassium and fibre
Replace butter with extra virgin olive oil for cooking and avocado on toast
Snack on unsalted nuts, fruit, and low-fat yoghurt instead of chips and biscuits
Monitor your blood pressure at home weekly to track improvements - many pharmacies offer free checks
Watch out for these
Pair DASH with a moderate energy deficit for weight loss
Open calculatorDetermine your daily energy needs to set appropriate DASH portion sizes
Open calculatorFine-tune your carb, protein, and fat ratios within DASH guidelines
Open calculatorTrack your BMI as you follow the DASH eating plan
Open calculatorCalculate your daily kilojoule target for DASH-based weight loss
Open calculatorGet personalised advice on the DASH Diet (Dietary Approaches to Stop Hypertension) from an Accredited Practising Dietitian in your area.
The DASH diet is often recommended alongside both blood pressure and weight loss medications. If you take antihypertensive medication, DASH may enhance its effect, potentially allowing dose reduction over time (under medical supervision). For people using GLP-1 receptor agonist medications (Wegovy, Mounjaro) for weight loss, DASH provides an excellent complementary dietary framework - the nutrient-dense, balanced approach supports overall health while the medication helps manage appetite. Always inform your GP or specialist about dietary changes, as medication doses may need adjustment.
DASH stands for Dietary Approaches to Stop Hypertension. It is an eating pattern developed by the US National Institutes of Health that emphasises fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting sodium, added sugars, and saturated fat. It was originally designed to lower blood pressure but has broader health and weight management benefits.
The standard DASH diet recommends no more than 2,300mg of sodium per day (about one teaspoon of salt). The lower-sodium version targets 1,500mg per day for greater blood pressure reduction. For reference, the average Australian consumes about 3,600mg per day. Most sodium comes from processed and packaged foods, not the salt shaker.
Yes, when combined with a moderate calorie deficit. DASH alone focuses on food quality rather than restriction, but its emphasis on filling, nutrient-dense foods naturally supports lower calorie intake. Research shows DASH combined with calorie control and exercise produces significant weight loss and greater blood pressure reductions than DASH alone (Blumenthal 2010).
The original DASH trial showed significant blood pressure reductions within just two weeks. Most people see measurable improvements within 2-4 weeks of consistently following the eating pattern. Greater reductions occur with the lower-sodium version (1,500mg/day) and when combined with regular physical activity.
Absolutely. The DASH diet aligns closely with the NHMRC Australian Dietary Guidelines and Heart Foundation recommendations. All required foods are readily available at Woolworths, Coles, Aldi, and local markets. High blood pressure affects about 6 million Australian adults, making DASH particularly relevant here.
Yes, and it is often encouraged by doctors as a complementary approach. However, because DASH can lower blood pressure, your medication dose may need adjusting over time. Monitor your blood pressure regularly and keep your GP informed. Never stop or change medication without medical advice.
Both are balanced, evidence-based eating patterns with significant overlap. The main difference is that DASH specifically targets sodium restriction and emphasises low-fat dairy, while the Mediterranean diet places more emphasis on olive oil, moderate red wine, and full-fat dairy. Both are endorsed by major health organisations and produce similar cardiovascular benefits.
It does not have to be. The staples - oats, brown rice, seasonal vegetables, legumes (lentils, chickpeas), canned tuna, and eggs - are among the most affordable foods at Australian supermarkets. Buying seasonal produce, using frozen vegetables, and cooking in batches helps keep costs down. Budget around $80-120 per person per week.
This website is for informational and research purposes only.
We are not medical professionals and nothing on this page constitutes medical advice, diagnosis, or treatment. Always consult a qualified doctor, Accredited Practising Dietitian, or specialist before making any changes to your diet.
The information on this page is based on published peer-reviewed research and Australian dietary guidelines. Individual results may vary. Data sourced from the NHMRC, Dietitians Australia, and published clinical studies. Last reviewed 2026-04-12.