DASH diet - the world's best diet for controlling hypertension

Dietary Approaches to Stop Hypertension (DASH) won 14 top honors in the U.S. News & World Report's 2025 Best Diets report. Among them, it was ranked first in "Best Heart Healthy Diet" and "Best Hypertension Diet", and ranked second in "Best Overall Diet", "Best Healthy Diet" and "Best Prediabetes Diet". In addition, the DASH diet has received many excellent rankings for its good effects on diabetes, high cholesterol, gut health, inflammation, arthritis, brain health and cognition, mental health and menopause, and ranked third in "Easiest Diet to Follow".

The DASH diet plan creates nutritious meals based on whole grains, vegetables and fruits, and also incorporates fish, poultry, beans, nuts and healthy oils. It is unique in that it focuses on nutritious foods that can naturally support healthy blood pressure.

Fruits and vegetables on the DASH diet tend to be high in potassium. Potassium is an essential mineral for human tissues, helping to maintain normal fluid levels within cells and reducing the adverse effects of sodium, which can improve blood pressure. "Potassium plays an important role in regulating vascular tone, or how tight your blood vessels are," Dr. Mendez noted. "At the cellular level, potassium appears to have a positive effect on regulating blood pressure."

In addition, magnesium, a nutrient found in dark leafy greens, seeds, beans, and nuts, and calcium, a mineral commonly found in dairy products, also play an important role in regulating blood pressure. Not only do magnesium and calcium help control blood pressure, but calcium is also essential for building and maintaining strong bones. "Fruits and vegetables are rich in nutrients associated with lower blood pressure, and calcium in dairy products appears to further enhance this benefit," Dr. Mendez said.

It is worth noting that the foods included in the DASH diet are low in salt. A high-salt diet causes the body to retain fluid, which has long been considered a factor in raising blood pressure. “Overall, these foods are much lower in salt than the average American diet,” Dr. Mendez noted.

While the DASH diet is particularly beneficial for patients with high blood pressure who want to lower it, many of its principles, such as increasing fruit and vegetable intake and reducing processed foods, are good for everyone’s health. “Especially if you already have high blood pressure, it’s time to make these changes for your long-term health benefits,” Dr. Mendez stressed, noting that even if you need to take blood pressure medication, following the DASH diet can reduce the amount of medication you need.

Here’s a sample meal that follows the DASH plan:

• Main course: Pan-seared salmon (fish is a good source of protein on the DASH diet) with sautéed broccoli and kale (rich in potassium, fiber, and magnesium).
• Side dish: Brown rice (a whole grain that meets the DASH diet’s grain requirement).
• Side dish: A fruit salad with oranges, grapefruit, and mango (rich in minerals and nutrients).
• Snack: A handful of almonds (nuts, also DASH-friendly).

The DASH diet plan provides us with a healthy and delicious way of eating by rationally combining various nutritious foods. Whether you suffer from high blood pressure or other diseases, you can get nutrition from the DASH diet, improve your quality of life, and move towards a healthier life.