The DASH diet, the core principles, the guidelines, the weekly DASH meal plan
Lena Bauer
2026-03-22
8 min. read
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The latest data on hypertension is alarming – this condition affects nearly 30% of the population in most countries, while those unaware of high blood pressure may account for as much as 50%. Fortunately, the DASH diet (Dietary Approaches to Stop Hypertension) has clinically proven efficacy and delivers measurable benefits for those who adhere to it. What are the fundamental guidelines of its application and what outcomes can be achieved?
The DASH diet
The DASH diet is an example of a diet that not only requires no sacrifices, but also provides the ability to combine tasty and valuable foods due to its wide base of recommended products. It is rich in nutrients such as calcium, potassium, magnesium, protein, and fiber, derived from, among others, large portions of vegetables and fruits. It also contains low fat, cholesterol, and sodium.[1] Studies conducted by The National Heart, Lung, and Blood Institute (NHLBI) have shown that during a 2-week diet of DASH subjects with hypertension, blood pressure dropped by 11.4 mmHg, while a 5-mmHg thickness diet has a beneficial effect on osteoporosis, cancer, and heart disease, which can lead to a reduction in the risk of heart disease.[2][3]
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