The ?DASH Diet: Low in Sodium, High in Potassium

Battle high blood pressure with the Dash Diet, and see results in only 14 days

Credit: iStock

The DASH Diet is proven to start lowering blood pressure in only 14 days

People suffering from high blood pressure may want to turn to the DASH diet, which promotes low sodium intake and emphasizes potassium-rich foods

If you’ve got high blood pressure, chances are you’ve already heard about the DASH (Dietary Approach to Stop Hypertension) Diet – an eating plan that promotes eating less sodium to help lower blood pressure.

It emphasizes potassium- and calcium-rich foods (such as fruits and vegetables) and low-fat dairy products, plus it’s low in saturated fat, cholesterol and total fat. The diet also includes whole-grain products, fish, poultry and nuts, and limits red meat, added sugars and sugary beverages. 

The DASH Diet provides meal plans with two sodium targets; one aiming for 2300 mg of sodium and a modified version that swaps out some of the food choices to achieve 1500 mg of sodium daily. What’s helpful for some is that this diet provides guidance and structure for your eating.

DASH Diet Recommended Portions

Depending on your daily caloric needs, the DASH Diet recommends:

  • 6-12 servings of grains
4-6 servings of vegetables

  • 4-6 servings of fruit
2-4 servings of low-fat dairy 

  • 1.5-2.5 servings of lean red meat, poultry and fish

  • 3-6 weekly servings of nuts, seeds and legumes

  • 2-4 servings of fats, oils, sweets and added sugar

The DASH Diet is proven to start lowering blood pressure in only 14 days, and has also been shown to reduce LDL (bad) cholesterol and assist with weight loss. For more valuable informational links on this dietary approach to lowering your blood pressure, go to and type in DASH Diet.

Originally published in Wellness Matters, Canada Wide Media’s quarterly newsletter on health and wellness.