Everything you need to know about the DASH diet
Manage your weight, cut cholesterol, and lower your blood pressure with DASH.
Jan, 2026
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Each year, the DASH diet earns high marks across several categories in U.S. News & World Report’s Best Diets rankings. DASH is designed to help control high blood pressure, but when followed closely it may offer additional benefits, such as:
- Weight management
- Higher levels of HDL (aka “good” cholesterol)
- Lower levels of LDL (“bad” cholesterol)
- Improved blood sugar control over time (A1C level)
- Reduced risk of kidney stones
Madhu Challapalli, MD, a cardiologist and internist in New Braunfels, Texas, explains how the DASH diet works and offers simple tips to help you stick with it.
Written byRose Hayes, MA, RN.
Medically reviewed byJoanne Perron, MD.
Sources: National Heart + 6
- National Heart, Lung, and Blood Institute. DASH Eating Plan. Last updated December 29, 2021.
- American Heart Association. Managing Blood Pressure with a Heart-Healthy Diet. Last Reviewed: October 31, 2016
- National Heart, Lung, and Blood Institute. IN BRIEF: Your Guide To Lowering Your Blood Pressure With DASH. Revised August 2015.
- National Heart, Lung, and Blood Institute. Your Guide to Lowering Blood Pressure. May 2003.
- American Heart Association. Understanding Blood Pressure Readings. Accessed January 28, 2022.
- National Institute of Diabetes and Digestive and Kidney Diseases. Eating, Diet, & Nutrition for Kidney Stones. Last Reviewed May 2017.
- Centers for Disease Control and Prevention. High Blood Pressure Facts. May 15, 2024.
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