What is a food prescription? Basically, it’s viewing food as medicine — using prescriptions for nutritional recommendations. These are based on an individual’s chronic medical condition, such as obesity, diabetes, chronic kidney disease, cardiovascular disease or cancer.
Food prescriptions can also be used to prevent or delay the onset of disease in people who have a family history of a chronic medical condition. The prescription focuses on a whole-food, plant-predominant diet that is high in fiber and antioxidants, and low in total fat, saturated fat, added sugar and salt. Food prescriptions should be practical, with specific instructions, including the food type, amount and frequency of consumption.
Why now?
Chronic diseases are the leading cause of death, illness and disability in the United States. These are conditions that last a year or more, require ongoing medical attention or limit activities of daily living. Six in 10 Americans have at least one chronic disease, and 4 in 10 have two or more. Most are preventable.
Poor diet is one of the major risk behaviors — along with smoking, physical inactivity and excessive alcohol use. If making better diet decisions can reverse, prevent or delay the onset of a chronic medical condition, then it’s worth the time and effort.
Two of the most well-known and studied plant-predominant diets are the Mediterranean diet and the DASH diet.
The Mediterranean diet
The Mediterranean diet is based on the eating practices and natural resources of the people living in the Mediterranean region. Many consider it a healthy lifestyle rather than just a dietary choice. Originally recognized for its cardiovascular benefits in the 1990s, the Mediterranean diet has also been linked to a reduced risk of Type 2 diabetes, metabolic syndrome, obesity and cancer.
This diet includes daily consumption of whole grains, fruits, vegetables, nuts and olive oil (specifically extra virgin olive oil, cold-pressed to retain flavor and nutrients). It allows moderate amounts of natural cheeses, yogurt, fish, poultry, potatoes and eggs, and little to no red meat (once a month at most). Fish, rich in omega-3 fatty acids like EPA and DHA, is a key component of the diet.
The DASH diet
The DASH diet, which stands for Dietary Approaches to Stop Hypertension, was developed by the National Institute of Health to improve hypertension and cardiovascular health. It limits saturated fat, cholesterol, sodium, added sugars and sweets, while emphasizing the intake of vegetables, fruits, whole grains, low-fat dairy, lean proteins and foods rich in potassium, calcium and magnesium.
The evidence
Research shows that high adherence to the Mediterranean diet can lower cardiovascular mortality by 41%, reduce your risk of obesity by 9% and reduce the risk of Type 2 diabetes by 19%.
The DASH diet has been shown to reduce cardiovascular mortality by 17% in adults over age 60, improve cholesterol levels, help with weight loss and lower blood pressure. It has also been found to improve blood glucose levels in those with diabetes.
Why nutrients matter
In the management of hypertension, the goal is to reduce the intake of sodium, alcohol and caffeine, while increasing the intake of potassium, calcium and magnesium.
The American Heart Association recommends consuming less than 1,500 milligrams of sodium per day. Sodium increases blood pressure primarily through water retention.
Alcohol can increase blood pressure by triggering stress hormones like cortisol and adrenaline, damaging blood vessels, contributing to weight gain and disrupting the renin-angiotensin-aldosterone system, which plays a key role in blood pressure regulation.
Caffeine can raise blood pressure in people with hypertension by blocking adenosine, which helps relax blood vessels, and by stimulating norepinephrine, which increases both heart rate and blood pressure.
Potassium helps the body get rid of sodium and relaxes blood vessels. Calcium plays a key role in the constriction and relaxation of blood vessels. Magnesium also aids in relaxing blood vessels. Garlic contains allicin, a compound with antioxidant and anti-inflammatory properties that supports healthy blood pressure regulation.
Where to begin?
The starting point is different for everyone. Start slow — any progress is a success! Add in healthy foods instead of restricting unhealthy foods.
- Choose white rice over brown rice, and plant-based milk instead of whole milk.
- Use herbs and spices to enhance flavors without added salt or fat.
- Get the support of friends and family to help with accountability, or possibly a nutritionist, particularly if you have more than one chronic disease.
- Plan ahead for social events and travel so you can make healthy choices on the go.
- Check ingredient lists — choose items where the first few ingredients are whole, plant-based foods high in fiber, whole grains and starchy vegetables.
- Eat the rainbow: Colorful fruits and vegetables provide antioxidants and phytonutrients that help prevent chronic diseases and support immune health.
Remember, the goal is to build practical and sustainable habits — not perfection.
As Hippocrates said, “Let food be thy medicine and medicine be thy food.”
As with all medical advice, consult your health care provider about what is right for you.
Need a provider? Find one near you and schedule an appointment online.
References:
- Centers for Disease Control and Prevention. “About Chronic Diseases.” Accessed July 24, 2025. https://www.cdc.gov/chronicdisease/about/index.htm.
- Clayton, Jeni Shull, and Jonathan Bonnet. Foundations of Lifestyle Medicine Board Review Manual. 4th ed. American College of Lifestyle Medicine, 2023. ISBN 9798218170158.
- Education.Lifestylemedicine.org. “Lifestyle Medicine & Food as Medicine Essentials Course Bundle.” Accessed July 24, 2025. https://education.lifestylemedicine.org.
- Cleveland Clinic. “Mediterranean Diet.” Accessed July 24, 2025. https://my.clevelandclinic.org/health/articles/22737-mediterranean-diet.
- National Heart, Lung, and Blood Institute. “DASH Eating Plan.” Accessed July 24, 2025. https://www.nhlbi.nih.gov/health-topics/dash-eating-plan.
