Nutrition & Diet
DASH Diet Adherence Score
8-item check on weekly intake of DASH-recommended food groups.
DASH stands for Dietary Approaches to Stop Hypertension, an eating pattern issued by the US National Institutes of Health for blood pressure control. This eight-item check compares your usual intake of DASH food groups — fruit, vegetables, whole grains, nuts and legumes, low-fat dairy, salt, red or processed meat, and sugary drinks — with that pattern. It describes your eating pattern only; it is not a nutritional assessment.
- Fruits — How many servings per day? (<1, 1, 2, 3, 4+)
- Vegetables — How many servings per day? (<1, 1, 2, 3, 4+)
- Whole grains — How many servings per day? (0, 1, 2, 3, 4+)
- Nuts/seeds/legumes — How many servings per week? (0, 1-2, 3-4, 5, 6+)
- Low-fat dairy — How many servings per day? (0, <1, 1, 2, 3+)
- Sodium — Daily salt intake feels… (Very high, High, Average, Low, Very low)
- Red/processed meat — Servings per week? (7+, 5-6, 3-4, 1-2, 0)
- Sugary drinks — Servings per week? (7+, 5-6, 3-4, 1-2, 0)
What your score means
32-40 — High DASH adherence. Your reported pattern is close to the DASH eating plan.
20-31 — Moderate adherence. A reasonable base. Salt and red or processed meat are usually the easiest items to improve.
0-19 — Low adherence. Your pattern differs substantially from DASH, which is associated with higher blood pressure risk.
Frequently asked questions
Is DASH only for people with high blood pressure?
No. It was designed for blood pressure but is a general heart-healthy pattern, so a higher score is useful for anyone.
Does a low score mean my diet is unhealthy?
Not necessarily. The score measures similarity to one specific pattern. Many balanced diets, including regional Indian diets, can score well once salt and sugary drinks are reduced.
How often should I retake this?
Every one to three months, since eating patterns change slowly.
Are my answers stored?
They stay in your browser unless you sign in and choose to save the result to your account.