WHAT: Dietary Approaches to Stop Hypertension (DASH) has secured 14 top spots, including being the number 1 rated “Best Heart-Healthy Diet” and “Best Diet for High Blood Pressure” in the 2025 report from U.S. News & World Report. It was also rated the second “best overall diet,” “best diet for healthy eating,” and “best diet for prediabetes.”
DASH, which builds nutrient-dense meals around whole grains, vegetables, and fruits, and includes fish, poultry, beans, nuts, and healthy oils, was also rated the third “easiest diet to follow.” DASH also earned additional top spots for being a “best diet” for diabetes, high cholesterol, gut health, inflammation, arthritis, brain health and cognition, mental health, and menopause.
Researchers developed DASH 20 years ago with support from the National Heart, Lung, and Blood Institute (NHLBI), part of the National Institutes of Health. Multiple studies have found that the eating plan helps reduce high blood pressure and LDL cholesterol, two risk factors for heart disease. Compared to a standard diet, adults who follow DASH without altering sodium intake can lower their blood pressure within weeks. Study participants who reduced their sodium intake from 3,450 mg to 2,300 mg or less per day had even greater reductions. People with high blood pressure who adopted a low-sodium DASH diet, the equivalent of cutting sodium intake in half, saw the greatest improvements in blood pressure.
In addition to the low-sodium version of DASH, another modification includes swapping 10% of daily carbohydrates for protein or unsaturated fats. For DASH eating, no foods are off-limits. Meals revolve around foods naturally rich in potassium, calcium, magnesium, fiber, and protein, and low in sodium, sugar, and unhealthy fats. Additional resources integrate heart-healthy tips for fitting in exercise, maintaining a healthful body weight, and limiting or avoiding alcohol.
For more on benefits of the DASH eating plan, visit https://www.nhlbi.nih.gov/DASH.
To find DASH-friendly recipes, visit https://www.healthyeating.nhlbi.nih.gov.
Each year, U.S. News & World Report reviews diets for their annual “Best Diets” report. In 2025, nutrition experts from an advisory panel reviewed 38 diets for 21 different categories of ratings.
WHO: Nutrition researchers from the NHLBI are available to discuss the science behind DASH and the benefits of long-term, heart-healthful eating patterns.
About the National Heart, Lung, and Blood Institute (NHLBI): NHLBI is the global leader in conducting and supporting research in heart, lung, and blood diseases and sleep disorders that advances scientific knowledge, improves public health, and saves lives. For more information, visit www.nhlbi.nih.gov.
About the National Institutes of Health (NIH): NIH, the nation’s medical research agency, includes 27 Institutes and Centers and is a component of the U.S. Department of Health and Human Services. NIH is the primary federal agency conducting and supporting basic, clinical, and translational medical research, and is investigating the causes, treatments, and cures for both common and rare diseases. For more information about NIH and its programs, visit www.nih.gov.
Description of the DASH Eating Plan
The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:
- Eating vegetables, fruits, and whole grains
- Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
- Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
- Limiting sugar-sweetened beverages and sweets
