The diet that reduces your blood pressure AND cholesterol at the same time

If you’ve been told to watch your blood pressure or cholesterol, you might think this means strict calorie counting, expensive supplements, or giving up all your favourite foods. The good news is there’s a proven eating plan that requires none of that yet still delivers powerful health benefits. It’s called DASH, short for Dietary Approaches to Stop Hypertension. It was originally designed to lower blood pressure, but it's become evident that it also improves cholesterol levels, supports heart health and promotes overall wellbeing.

What Makes DASH Different?

Unlike fad diets, DASH isn’t about deprivation or complicated rules. It's a flexible, natural approach that encourages eating more of what your body needs, such as whole foods, and less of what it doesn’t, such as processed, high-salt foods.

Research shows that following DASH can lower systolic blood pressure (the top number) by around five points, and the diastolic (bottom number) by about three points. It has also been shown to help lower LDL (bad) cholesterol, therefore reducing the risk of heart disease and stroke.

And here’s the best part: no calorie counting, no weighing portions, no expensive supplements. Instead, DASH focuses on real, everyday foods that you can find at any supermarket.

What is the DASH eating plan?

The DASH diet emphasises nutrient-rich, whole foods that are high in potassium, calcium, magnesium, fibre and protein, all of which help regulate blood pressure and support heart health. The key principles are:

• Limit sodium/salt
• Increase intake of fruits, vegetables, whole grains, low-fat dairy products, lean proteins, nuts and seeds
• Reduce intake of red and processed meats, sugary drinks and sweets, and ultra-processed foods high in saturated and trans fats.

The recommended daily servings based on a 2,000-calorie diet can be found here: What is the DASH diet?

Exactly how good is it for you?

The DASH diet is one of the most researched diets in the world. It’s backed by decades of clinical trials demonstrating its effectiveness and the following benefits:

1. Heart health

Strong evidence links the DASH diet with lower risk of cardiovascular disease (CVD). This study found that following the DASH diet was associated with a 20% lower risk of CVD. This is because DASH principles improve risk factors such as blood pressure, lipids and weight.

2. Blood pressure

DASH consistently lowers blood pressure, and this reduction in blood pressure is associated with a substantial reduction in major CVD. This means that the blood pressure reductions produced by DASH translate into meaningful reductions in the number of heart attacks and strokes.

3. Cholesterol

Effects on lipids are smaller and more mixed than the blood pressure effect. However, research shows DASH tends to lower LDL cholesterol and triglycerides, while maintaining ‘good' HDL cholesterol. This can be linked to the diet's focus on high-fibre, nutrient-dense foods and lower intake of saturated fat.

Ideal candidates for following the DASH diet are individuals with high blood pressure (hypertension), people with high LDL cholesterol or heart disease risk, those at risk of metabolic syndrome or Type 2 diabetes and adults over 60 seeking general healthy eating patterns. It is suitable for the general population and closely aligns with the Mediterranean diet. It is flexible and adaptable, which makes it great for different cultural food preferences and health needs.

How to follow the DASH diet

Here are some practical ways to change your eating habits to meet DASH criteria:

1. Fill half your plate with fruits and veggies

Aim for 4-5 servings of each per day by adding a fruit or vegetable to every meal and snack.

2. Switch to wholegrains

Replace white bread, rice and pasta with wholegrain versions.

3. Choose low-fat dairy

Include 2-3 servings of low-fat dairy, such as skimmed milk, low-fat yogurt or reduced-fat cheese, per day.

4. Prioritise lean proteins

Opt for fish, poultry, beans and nuts instead of fatty/processed/red meats and try meat-free meals.

5. Cut back on sodium

Target less than 2,300 mg/day (or less than 1,500mg for a greater benefit), by avoiding processed foods and using herbs, spices and lemon in cooking instead of salt. Check nutrition labels for information on sodium content.

6. Limit added sugars and sweets

Avoid fizzy drinks and desserts, swapping for fizzy water and fruit.

7. Include nuts, seeds and legumes weekly

Aim for 4-5 servings per week, such as small handfuls of mixed nuts, nut butter or beans in soups and salads.

A week on the diet – your eating plan

Here is a simple, realistic 7-day DASH meal plan (based on ~2000 calories per day), following the standard DASH guidelines above.

Day 1:

Breakfast: Porridge with skimmed milk and berries

Lunch: Chicken/turkey and avocado sandwich on granary bread with salad

Dinner: Baked fish, lentils and vegetables

Snacks: Carrot sticks and hummus

Day 2:

Breakfast: Black beans, avocado and egg

Lunch: Grilled chicken salad

Dinner: Tomato courgetti

Snacks: Low-fat yogurt and berries

Day 3:

Breakfast: Greek yogurt, fruit, oats and walnuts

Lunch: Quinoa, black beans, corn and avocado

Dinner: Turkey burger with sweet potato wedges and salad

Snacks: Handful of unsalted nuts

Day 4:

Breakfast: Smoothie

Lunch: Carrot and lentil soup

Dinner: Stuffed peppers with quinoa and turkey mince

Snacks: Apple and peanut butter

Day 5:

Breakfast: Wholegrain cereal, skimmed milk and chopped apple

Lunch: Grilled salmon, broccoli and brown rice

Dinner: Chicken casserole

Snacks: Celery and low-fat cream cheese

Day 6:

Breakfast: Veg omelette with wholegrain toast

Lunch: Wholemeal hummus wrap

Dinner: Veggie chilli

Snacks: Popcorn

Day 7:

Breakfast: Peanut butter, wholegrain toast and apple slices

Lunch: Chicken stir-fry, mixed veg and brown rice

Dinner: Curried cod

Snacks: Banana and a handful of walnuts

Among countless fad diets promising quick fixes, DASH stands out as an effective and sustainable diet. It’s about balance, variety and nourishment. It is one of the most researched and recommended diets for heart health, with additional benefits of improved energy and reduced risk of chronic disease. Even if you don’t have high blood pressure, adopting DASH principles like eating more fruits, vegetables and wholegrains can improve overall wellness.

More wellness guides:

What is the best exercise for weight loss?
What is the cheapest healthy diet?
What is a balanced diet for men?
What is a balanced diet for women?

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