DASH was developed in the 1990s with US National Institutes of Health funding and remains the eating pattern with the strongest trial evidence for reducing blood pressure — with effects comparable in mild-to-moderate hypertension to some medications.
Key components: abundant fruit and vegetables (potassium, magnesium, and fibre); low-fat dairy; whole grains; nuts and legumes; lean meat and fish; strict limits on sodium (1,500–2,300 mg/day), saturated fat, and added sugars. It is not a prescribed menu but a dietary framework.
The mechanisms include potassium-mediated sodium excretion, improved arterial flexibility from polyphenols, and weight management secondary effects. The DASH-Sodium trial showed additional benefit from cutting sodium below 1,500 mg/day.
Indian adaptations are straightforward: dal, sabzi, roti, and curd fit naturally; the main modifications are reducing salt, cutting down on pickles and papadums, and limiting ghee. Sodium hidden in packaged foods deserves particular attention. Work with a registered dietitian to adapt DASH to your cuisine and clinical targets.