You’ve cut down on salt, swapped crisps for nuts and even reined in the booze. Yet your blood pressure is still creeping upwards. Sound familiar?

About one in three UK adults now have high blood pressure – a condition linked to around 80,000 cardiovascular deaths a year. Often called the silent killer, it can silently damage the body for years before symptoms appear, dramatically increasing risk of heart attack, stroke and vascular dementia.

But one of the most effective ways to tackle it may be sitting on your plate. New research shows the DASH diet – a simple healthy eating plan specifically designed to lower blood pressure – doesn’t just protect cardiovascular health, it may also help guard against age-related cognitive decline too.

In a study of almost 160,000 adults published in JAMA Neurology, those most closely following a DASH-style diet, rich in fruit, vegetables, wholegrains and lean protein, had a 41 per cent lower risk of cognitive decline. This adds to evidence linking DASH to lower rates of hypertension, heart disease, stroke and type 2 diabetes.

“What’s good for the heart is good for the brain,” says Priya Tew, dietitian and author of The Dash Diet: Lower your blood pressure in just 21 days. “I’ve seen patients avoid blood pressure medication by following a DASH-style diet. They also report feeling mentally clearer and having more energy.”

Jump to:

• What is the DASH diet?
• The benefits
• Are there any drawbacks?
• DASH vs Mediterranean diet vs MIND
• DASH diet plan

The DASH diet is a Mediterranean-style eating plan that prescribes specific daily servings of fruit, vegetables, wholegrains, low-fat dairy and lean proteins to achieve the right balance of nutrients for healthy blood pressure.

DASH – which stands for Dietary Approaches to Stop Hypertension – was originally developed in the 1990s by a team of researchers at the US National Heart, Lung and Blood Institute. Over the past three decades, it has become one of the world’s most evidence-backed eating plans and is regularly ranked among the world’s healthiest diets by organisations including the British Heart Foundation and Blood Pressure UK.

“DASH is one of those diets that’s really stood the test of time,” says Tew. “That’s because it has such strong evidence behind it and isn’t restrictive – it emphasises balanced, healthy eating so it’s easily achievable. It’s designed as a long-term lifestyle rather than a short-term diet.”

The benefits

1. It reduces blood pressure

In a landmark DASH trial, published in the New England Journal of Medicine, researchers compared three diets: a typical Western diet, one rich in fruit and vegetables and the DASH Diet. The results were striking. Within two weeks, people following DASH saw significantly greater reductions in blood pressure than those on either of the other diets. Among participants with hypertension, systolic blood pressure fell by about 11mmHG and diastolic by 5.5mmHG.

“For people who already had hypertension, the reduction was equal to that from drugs used at the time,” says Dr Catherine Champagne, the director of nutritional epidemiology at the Pennington Biomedical Research Centre and one of the lead developers of the DASH diet.

Importantly, the effect couldn’t be explained by salt reduction, as all three diets contained similar amounts of sodium (around 3,000mg a day). Scientists believe its potency lies in the combination of potassium, calcium, magnesium and fibre, alongside lower levels of saturated fat and sugar.

2. It protects your heart

Lowering blood pressure is only part of the story. By replacing artery-clogging saturated fats with healthier oils and increasing intake of fibre and plant sterols, the DASH diet also lowers LDL or “bad” cholesterol and reduces the build-up of fatty plaques in the arteries. By tackling both high blood pressure and cholesterol, it can improve cardiovascular health more broadly.

“The high potassium intake from fruit and vegetables helps relax blood vessel walls so blood can flow more easily and counters some of sodium’s harmful effects,” says Tew. “Calcium, fibre and omega-3 fatty acids also support blood vessels while reducing inflammation and cholesterol.”

A large review in the journal Nutrients found the diet was associated with a 20 per cent lower risk of cardiovascular disease and 19 per cent reduced risk of stroke.

3. It slows down cognitive decline

The network of blood vessels that nourishes the heart also supplies the brain, and damage to these vessels can contribute to cognitive decline and vascular dementia.

“The DASH diet provides many nutrients that help support the brain,” says Tew. Oily fish provides omega-3 fats that support brain-cell structure; berries and citrus fruits provide flavonoids that boost blood flow to the brain while nuts and seeds are rich in vitamin E that protects against neuroinflammation.

In the recent JAMA Neurology study, researchers analysed the effects of six heart-healthy diets, including the Mediterranean and DASH diets. While all were associated with better cognitive health later in life, DASH had the strongest links to lower rates of cognitive decline.

The researchers also found that midlife – between the ages of 45 and 65 – appeared to be the most beneficial time to adopt the DASH diet, as this is often when risk factors such as high blood pressure begin to emerge.

4. It can help you lose weight – and keep it off

The DASH diet wasn’t designed as a weight-loss diet, but many people find they naturally lose weight.

“The DASH diet helps people become more aware of portion sizes and what they’re eating,” says Dr Champagne. “It’s also a sustainable diet, and one of the keys to maintaining a healthy weight is finding an eating pattern you’re happy with and don’t tire of.”

Tew agrees. “The diet increases protein and fibre which helps keep you fuller for longer while the extra fruit and vegetables naturally crowd out processed foods that are easy to overeat,” she says.

In one study, in Nutrients, adults over 65 with obesity who followed a DASH-style diet with plenty of lean protein reduced body fat while preserving muscle strength.

5. It helps control blood sugar

The DASH diet’s emphasis on wholegrains, fruit, vegetables and legumes naturally increases your fibre intake, helping slow the release of sugar into the bloodstream and prevent sharp spikes in blood glucose.

By replacing refined carbohydrates with wholegrains and helping maintain a healthy weight, DASH may also improve insulin sensitivity and reduce excess abdominal fat – a major risk factor for type 2 diabetes. Abdominal fat triggers inflammation which can stop your body using insulin properly, meaning sugar builds up in the bloodstream.

“If you’re worried about the natural sugars in fruit, try pairing it with protein or healthy fats such as nuts, seeds or yogurt to slow the release of sugar into the bloodstream,” says Tew.

Are there any drawbacks?

“There are very few downsides to the DASH diet,” says Tew. “Anyone with high blood pressure should not stop taking medication before speaking to their GP. If you have chronic kidney disease, you may need a lower potassium intake.”

DASH vs Mediterranean diet vs MIND

The DASH, Mediterranean and MIND diets all emphasise fruit and vegetables, wholegrains, healthy fats and lean protein. “The Mediterranean diet places more emphasis on olive oil, fish and moderate red wine,” says Tew. “For heart health, both are excellent but, if blood pressure is your main concern, I recommend DASH.”

Dr Champagne agrees. “The American Heart Association’s number one diet is the DASH diet. If you have concerns about heart disease, it’s the first diet you should try. The lower saturated fat and higher calcium content help give it the edge.”

The MIND diet – essentially a Mediterranean-DASH hybrid – is specifically designed to support brain health. It puts extra emphasis on nutrients known to protect cognitive function, such as berries and leafy greens.

How to follow the diet

You don’t need to buy special foods or count every calorie to follow the DASH diet.

For beginners, Tew recommends starting with small changes. “Try including wholegrains at every meal to boost your fibre and mineral intake; swap meat for fish a couple of times a week or add an extra serving of fruit or veg to one meal a day,” she says. “Once that feels easy, build up from there.”

Aim to build a balanced plate at each meal with plenty of colour and variety. “Fill half your plate with vegetables and fruit, a quarter with whole grains and a quarter with fish, poultry or beans,” says Tew. “I follow a DASH-style diet myself and my meals might include porridge with banana and chia seeds, wholemeal toast with eggs and vegetables, salmon pasta or roasted vegetables and fish.”

Try to cook from scratch as much as possible and reduce ultra-processed foods. “There’s still room for treats,” says Tew. “If you love crisps or biscuits, you don’t need to cut them out completely – just balance them with more nutritious foods.”

Verdict: Is the DASH diet good for you?

“The DASH diet is one of the best-evidenced dietary approaches for lowering blood pressure,” says Dr Pauline Swift, Chair of Blood Pressure UK. “For many people, a DASH-style diet, alongside regular blood pressure checks, physical activity and medication where prescribed, can make a meaningful difference.”

Tew agrees. “The DASH diet gives people a balanced framework for eating that they can realistically maintain for life,” she says.

Taken from The Dash Diet by Priya Tew (£12.99, Aster)

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