Nutritionists have pointed to the DASH diet's ability to reduce blood pressure

The Dietary Approaches to Stop Hypertension (DASH) diet has been the most effective for several decades. Scientists have proven that it can reduce blood pressure for several weeks. This was reported by National Geographic magazine.

"Whether it's the New Year or any other time when you're ready to improve your health, the DASH diet is one of the most scientifically sound options to start with," said Jen Messer, nutritionist and president of the New Hampshire Academy of Nutrition and Dietetics.

DASH appeared in the early 1990s as a result of a large clinical trial that aimed to find out if nutrition could lower blood pressure without medication. The results, published in 1997, showed that participants who followed a diet had significantly reduced blood pressure in just eight weeks—without other major lifestyle changes.

It clarifies that DASH does not exclude entire product groups and is not based on strict prohibitions. Nutritionist Amy Goodson clarified that this is not a commercial diet, but a clinically proven nutrition model based on whole and nutritious foods.

The diet focuses on vegetables, fruits, whole grains, low-fat dairy products, fish, poultry, legumes, nuts and seeds, while limiting added sugar, saturated fats and salt.

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DASH's main reputation is related to its effect on hypertension. Clinical trials show that systolic blood pressure can decrease after just a few weeks, sometimes with an effect comparable to drug therapy.

Reducing sodium intake plays a key role. On average, Americans receive about 3.3 thousand mg of salt per day, while DASH recommends about 1.5 thousand mg. According to Goodson, reducing salt reduces blood plasma volume and pressure on the walls of blood vessels.

In addition, DASH is rich in potassium, magnesium, and calcium, minerals that help relax blood vessels, improve their elasticity, and neutralize the negative effects of sodium. At the same time, the diet reduces the consumption of ultra—processed foods - the main source of hidden salt, sugar and saturated fats. This reduces inflammation, improves insulin sensitivity and vascular function.

Although DASH was created to combat hypertension, studies have linked it to other effects, including improved insulin sensitivity, lower cholesterol, weight control, and a reduced risk of cardiovascular disease and type 2 diabetes.

"The DASH diet is not fashionable — it is timeless. If you want to start a new life in the New Year or find a reliable way to eat right throughout your life, this diet is suitable for you, because it does not involve restriction, but is aimed at providing the body with what it really needs," concluded Goodson.

On January 15, Medical Xpress magazine reported that the DASH diet was once again recognized as the best for heart health in the U.S. News & World Report Best Diets 2026 ranking. According to the publication, such a high mark was awarded for a solid scientific base, balanced composition, flexibility and the absence of strict prohibitions.

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