A study of more than 83,000 people with high blood pressure found that one diet stands out above others for reducing heart disease risk and overall mortality. Researchers compared five well-known dietary patterns and found that the DASH diet, which stands for Dietary Approaches to Stop Hypertension, produced the strongest results.
The analysis, published in The Journal of Nutrition, looked at data from 83,248 UK Biobank participants. All had high blood pressure but no prior heart disease. Each person’s diet was scored against five eating patterns: DASH, AHEI-2010, Mediterranean (AMED), a plant-based diet index (hPDI), and an anti-inflammatory pattern (EDIP). All of these diets emphasize fruits, vegetables, whole grains, low-fat dairy, lean proteins, nuts, and legumes. They also limit sodium, red meat, added sugars, and saturated fat. Researchers tracked heart disease outcomes and overall death rates over time.
People who followed the DASH diet most closely had a 15 percent lower risk of heart disease and a 22 percent lower risk of dying from any cause, compared to those who followed it the least. Across all five dietary patterns, the reduction in overall mortality ranged from 15 to 22 percent, with DASH showing the strongest link. In this group, the Mediterranean diet and plant-based diet did not appear to be linked to heart disease risk.
Why DASH outperformed other diets
The Mediterranean diet has strong evidence for heart health in the general population, but this study focused on people with untreated or uncontrolled high blood pressure. The DASH diet was built around nutrients that directly affect blood pressure, such as high levels of potassium, calcium, and magnesium, with a strong focus on keeping sodium low. The Mediterranean diet, while rich in healthy fats and anti-inflammatory foods, does not place the same emphasis on those specific nutrients or sodium restriction. A 2022 review found that pairing a low-sodium diet with DASH produced greater blood pressure reductions than either approach alone.
The anti-inflammatory eating pattern, or EDIP, was one of two diets, along with DASH, to show significant links to both heart disease risk and mortality. Diets that score well on the EDIP are rich in leafy greens, fruits, whole grains, and omega-3-rich foods, while limiting processed meats, refined carbs, and trans fats. Both DASH and EDIP prioritize whole, nutrient-dense foods and limit processed, high-sodium options. The results suggest that reducing dietary inflammation may be part of how DASH lowers heart disease risk, not just through blood pressure effects alone.
How to build a DASH-style plate
The DASH diet is a flexible framework, not a strict protocol. It recommends eating more fruits and vegetables, aiming for 8 to 10 servings a day. These are main sources of potassium, magnesium, and fiber. Whole grains such as whole wheat bread, brown rice, oats, and quinoa replace refined grains. Low-fat dairy, two to three servings a day, provides calcium and potassium without a lot of saturated fat. Lean proteins include fish, poultry, beans, and lentils. Red meat is limited to a few times a week. Nuts and seeds are eaten in small handfuls most days for healthy fats and magnesium.
The diet calls for cutting back on sodium, with a standard target of 2,300 milligrams per day. A lower-sodium version targets 1,500 milligrams for greater blood pressure benefits. Added sugars are limited to five or fewer servings per week. Saturated and trans fats are reduced by cutting back on full-fat dairy, fatty meats, and processed snacks. Red and processed meats are limited because they are linked to higher inflammation and heart disease risk.
The analysis of more than 83,000 people with high blood pressure found that the DASH diet was the strongest performer across five dietary patterns, reducing both heart disease risk and overall mortality. All five patterns were linked to lower mortality, and the AHEI-2010 also showed a significant link to reduced heart disease risk. For people managing blood pressure, DASH has the most targeted, evidence-backed support of any dietary pattern studied.
