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The DASH Diet for Hypertension

Updated: Nov 13

DASH diet hypertension Singapore

The DASH diet was designed to lower blood pressure. It is a low salt diet that can also help you reduce your risk of heart disease, stroke, type 2 diabetes and some types of cancer. The name DASH stands for Dietary Approaches to Stop Hypertension.


In Singapore, as many as 1 in 3 Singapore residents aged 18 to 74 years old suffer from hypertension. Singaporeans consume well above the recommend levels of sodium. According to the government health portal HealthHub “The average Singaporean consumes as much as 3,600mg of sodium daily, which works out to 9g or close to 2 teaspoons of salt. This is almost twice the WHO's daily recommendation of 2,000mg of sodium” (Source: HealthHub)


This is similar to the USA where people eat on average about 3,400 mg of sodium per day. The Dietary Guidelines for Americans recommend that adults limit sodium intake to less than 2,300 mg per day.


As ever, please talk to your doctor, or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle; especially if you are under treatment. We provide links to the quoted studies at bottom of page.

The DASH diet emphasises foods that are low in sodium and high in potassium, magnesium, calcium, and fibre. The diet is also high in anti-oxidant polyphenols. These nutrients all help to relax blood vessels and lower blood pressure. The DASH diet allows all food types but limits certain items so it is easy to follow and can be adapted to fit your individual needs. Here are some of the foods that are recommended on the DASH diet:


  • Fruits and vegetables. Eat at least five servings of fruits and vegetables per day.


  • Whole grains. Choose whole-grain bread, pasta, cereal, and rice.


  • Low-fat or fat-free dairy products. Choose milk, yogurt, that are low in fat. Small amounts of cheese are allowed, although be aware that cheese can be a major source of sodium.


  • Lean protein. Choose lean meats, poultry, fish, and beans. Limit saturated fats.


  • Nuts and seeds. Eat a handful of nuts or seeds as a snack or add them to your meals.


Here are some of the foods that are limited on the DASH diet:


  • Salt. Limit your intake of salt to no more than 2,300 milligrams per day. Lower levels of sodium, down to 1500 milligrams per day, can further reduce blood pressure.


  • Processed foods. Processed foods often contain high amounts of sodium, saturated fat, and unhealthy oils.


  • Red meat. Limit your intake of red meat to no more than two servings per week.


  • Added sugars. Limit your intake of added sugars.


  • Alcohol. Limit or avoid alcoholic beverages.

The DASH diet can be adapted to any number of taste profiles. While we have discussed salt consumption in Singapore and the US, many other nation's palates enjoy more salt than is healthy. In China the DASH diet was successfully tested in a multi-city trial. The diet was successfully tailored to local tastes and flavour profiles for ease of adoption.

Final Thoughts


In addition to following the DASH diet, there are other things you can do to lower your blood pressure and improve your overall health. These include staying physically active, getting enough sleep, managing stress and not smoking. Regular blood pressure measurement is also vital as symptoms are not always visible.


Supporting your body through balanced nutrition, physical activity, stress reduction, quality sleep and meaningful social connection (these are known as the Pillars of Health) are some of the most powerful health 'tools' we have. Changing health for the better is about consistent progress, not perfection, and even small changes can make a meaningful difference over time.


As always, the best health strategy is one you can stick with - one that fits your personal lifestyle profile. Improving health is about finding motivation, prioritising self-care and taking action. If you want to take effective and targeted steps to that fit into your unique lifestyle, The Whole Health Practice is here to help. Whether you want to improve eating practices, beat chronic illness or enhance your overall well-being, our consultations and programs deliver results that are tailored to your needs.


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Studies and Resources


Juraschek SP, Col H, Ferro K, Turkson-Ocran RN, Cluett JL, Davis RB, Kraemer KM, McManus K, Mukamal KJ, Aidoo EL, Larbi Kwapong F, Budu M, Patil D, Nartey S, Michetti J, Allison S, Mate-Kole M, Cao J, Grobman B, Seager R, Hines AL, Miller ER 3rd, Crews DC, Fitzpatrick SL; GoFresh Collaborative Research Group. DASH-Patterned Groceries and Effects on Blood Pressure: The GoFresh Randomized Clinical Trial. JAMA. 2025 Nov 9:e2521112. doi: 10.1001/jama.2025.21112. Epub ahead of print. PMID: 41206973; PMCID: PMC12598582.


Alcaráz N, Salcedo-Tello P, González-Barrios R, Torres-Arciga K, Guzmán-Ramos K. Underlying Mechanisms of the Protective Effects of Lifestyle Factors On Age-Related Diseases. Arch Med Res. 2024 Jul;55(5):103014. doi: 10.1016/j.arcmed.2024.103014. Epub 2024 Jun 10. PMID: 38861840.


Cai J, Sun X, Li M, Luo R, Wang W, Wang Z, Akkaif MA, Liu H. Dietary factors in relation to hypertension: a mendelian randomization study. J Health Popul Nutr. 2024 Jun 21;43(1):91. doi: 10.1186/s41043-024-00575-7. PMID: 38907314; PMCID: PMC11193250.


Song Y, Wu F, Sharma S, Clendenen TV, India-Aldana S, Afanasyeva Y, Gu Y, Koenig KL, Zeleniuch-Jacquotte A, Chen Y. Mid-life adherence to the Dietary Approaches to Stop Hypertension (DASH) diet and late-life subjective cognitive complaints in women. Alzheimers Dement. 2024 Feb;20(2):1076-1088. doi: 10.1002/alz.13468. Epub 2023 Oct 20. PMID: 37861080; PMCID: PMC10917042.


Cai, J., Sun, X., Li, M. et al. Dietary factors in relation to hypertension: a mendelian randomization study. J Health Popul Nutr 43, 91 (2024). https://doi.org/10.1186/s41043-024-00575-7


Theodoridis X, Chourdakis M, Chrysoula L, Chroni V, Tirodimos I, Dipla K, Gkaliagkousi E, Triantafyllou A. Adherence to the DASH Diet and Risk of Hypertension: A Systematic Review and Meta-Analysis. Nutrients. 2023 Jul 24;15(14):3261. doi: 10.3390/nu15143261. PMID: 37513679; PMCID: PMC10383418.


Aliasgharzadeh S, Tabrizi JS, Nikniaz L, Ebrahimi-Mameghani M, Lotfi Yagin N. Effect of salt reduction interventions in lowering blood pressure: A comprehensive systematic review and meta-analysis of controlled clinical trials. PLoS One. 2022 Dec 7;17(12):e0277929. doi: 10.1371/journal.pone.0277929. PMID: 36477548; PMCID: PMC9728935.



Filippou CD, Tsioufis CP, Thomopoulos CG, Mihas CC, Dimitriadis KS, Sotiropoulou LI, Chrysochoou CA, Nihoyannopoulos PI, Tousoulis DM. Dietary Approaches to Stop Hypertension (DASH) Diet and Blood Pressure Reduction in Adults with and without Hypertension: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Adv Nutr. 2020 Sep 1;11(5):1150-1160. doi: 10.1093/advances/nmaa041. PMID: 32330233; PMCID: PMC7490167.


Gay HC, Rao SG, Vaccarino V, Ali MK. Effects of Different Dietary Interventions on Blood Pressure: Systematic Review and Meta-Analysis of Randomized Controlled Trials. Hypertension. 2016 Apr;67(4):733-9. doi: 10.1161/HYPERTENSIONAHA.115.06853. Epub 2016 Feb 22. PMID: 26902492.


Sacks FM, Carey VJ, Anderson CA, Miller ER 3rd, Copeland T, Charleston J, Harshfield BJ, Laranjo N, McCarron P, Swain J, White K, Yee K, Appel LJ. Effects of high vs low glycemic index of dietary carbohydrate on cardiovascular disease risk factors and insulin sensitivity: the OmniCarb randomized clinical trial. JAMA. 2014 Dec 17;312(23):2531-41. doi: 10.1001/jama.2014.16658. PMID: 25514303; PMCID: PMC4370345.



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