How many servings of vegetables does DASH recommend?

At 2,000 kcal: 4–5 servings of vegetables, 4–5 fruits, 6–8 grain servings, 2–3 dairy, 6 or fewer lean protein, 4–5 nuts/seeds/legumes per week.

Is DASH effective without sodium restriction?

Yes — DASH diet alone (without sodium reduction) lowers systolic BP by 5–6 mmHg; combining DASH with 1,500 mg sodium produces 8–11 mmHg reduction.

Calculate DASH diet food group servings and calorie targets for hypertension management at multiple calorie levels (1,600–3,100 kcal/day).

Use the full interactive calculator below, or

DASH Diet Sodium

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Sodium Reduction BP Benefit

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Potassium BP Reduction

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