It limits saturated and trans saturated fat, while increasing the intake of potassium, magnesium, protein, fiber and nutrients thought to help control blood pressure. It recommends reducing sodium intake, sweets (in drinks and foods) and red meat. The DASH diet is mainly based on fruits, vegetables, low-fat or fat free dairy, whole grains, fish, poultry, legumes, and nuts. The DASH diet is similar to the Mediterranean diet and the AHA diet, and has been one of the main sources for the MIND diet recommendations. News & World Report 's annual “Best Diets” rankings.

In January 2018, DASH was named the number 1 for 'Best Diets Overall' for the eighth year in a row, and also as 'For Healthy Eating', and 'Best Heart-Healthy Diet' and tied number 2 'For Diabetes'(out of 40 diets tested) in the U.S. OmniHeart demonstrated that partial replacement of carbohydrate with either protein (about half from plant sources) or with unsaturated fat (mostly monounsaturated fat) can further reduce blood pressure, low-density lipoprotein cholesterol, and coronary heart disease risk.'

'The DASH and DASH-sodium trials demonstrated that a carbohydrate-rich diet that emphasizes fruits, vegetables, and low-fat dairy products and that is reduced in saturated fat, total fat, and cholesterol substantially lowered blood pressure and low-density lipoprotein cholesterol. The DASH diet was further tested and developed in the Optimal Macronutrient Intake Trial for Heart Health ( OmniHeart diet). The diet is also advised to diabetic or obese individuals. Although this diet is associated with a reduction of blood pressure and improvement of gout, there are uncertainties around whether its recommendation of low-fat dairy products is beneficial or detrimental. The DASH dietary pattern is adjusted based on daily caloric intake ranging from 1,600 to 3,100 dietary calories. These changes in blood pressure occurred with no changes in body weight. Those with hypertension dropped by 11 and 6 mm Hg, respectively. The DASH diet reduced systolic blood pressure by 6 mm Hg and diastolic blood pressure by 3 mm Hg in patients with high normal blood pressure (formerly called 'pre-hypertension'). None of the plans were vegetarian, but the DASH plan incorporated more fruits and vegetables, low fat or nonfat dairy, beans, and nuts than the others studied.

The DASH diet is based on NIH studies that examined three dietary plans and their results. The American Heart Association (AHA) considers the DASH diet 'specific and well-documented across age, sex and ethnically diverse groups.' The DASH diet is one of three healthy diets recommended in the 2015–2020 US Dietary Guidelines, which also include the Mediterranean diet and a vegetarian diet. DASH is recommended by the United States Department of Agriculture (USDA) as a healthy eating plan. In addition to its effect on blood pressure, it is designed to be a well-balanced approach to eating for the general public. It includes meat, fish, poultry, nuts, and beans, and is limited in sugar-sweetened foods and beverages, red meat, and added fats. The DASH diet is rich in fruits, vegetables, whole grains, and low-fat dairy foods. The DASH diet ( Dietary Approaches to Stop Hypertension) is a dietary pattern promoted by the U.S.-based National Heart, Lung, and Blood Institute (part of the National Institutes of Health (NIH), an agency of the United States Department of Health and Human Services) to prevent and control hypertension.

Dash diet weight loss