High blood pressure is one of the five markers of metabolic syndrome, and it is also one of the conditions where eating patterns have the strongest trial evidence. It is also one of the easiest to track at home, so you can see for yourself what changes.
Quick answer: The DASH eating pattern (vegetables, fruit, low-fat dairy, whole grains, nuts, and legumes, with less red meat, sweets, and salt) lowered systolic blood pressure by 11.4 mmHg more than a control diet in participants with hypertension in the original trial, and eating less sodium lowered it further. The NHLBI describes the DASH plan at 2,300 mg of sodium a day, with a lower level of 1,500 mg for further reduction if needed.
Where blood pressure fits in metabolic syndrome
A reading of 130/85 or higher, or being on blood pressure medicine, counts as one of the five criteria. Our complete guide to metabolic syndrome explains how the five markers are counted. The MedlinePlus DASH diet page lists daily servings in detail. If you want to know what your own numbers look like, start with how to take a reading (how to measure blood pressure at home) and how to average a week of them (how to calculate your average blood pressure).
What the research supports
DASH. In the original DASH trial, 459 adults with systolic pressure under 160 mmHg and diastolic pressure of 80 to 95 mmHg first ate a control diet for three weeks and were then randomly assigned to one of three diets for eight weeks. The combination (DASH) diet lowered systolic and diastolic pressure by 5.5 and 3.0 mmHg more than the control diet overall. Among the 133 participants with hypertension, it lowered them by 11.4 and 5.5 mmHg more (PubMed abstract). Among the 326 with high-normal pressure the reductions were smaller, 3.5 and 2.1 mmHg (report on the trial). The trial fed participants all their food, so results were larger than most people achieve at home. Real-world effects are smaller but still meaningful in many studies.
| Group in the original DASH trial | Participants | Systolic change vs control diet | Diastolic change vs control diet |
|---|---|---|---|
| All participants | 459 | 5.5 mmHg lower | 3.0 mmHg lower |
| With hypertension | 133 | 11.4 mmHg lower | 5.5 mmHg lower |
| High-normal pressure | 326 | 3.5 mmHg lower | 2.1 mmHg lower |
Sodium. The follow-up DASH-Sodium trial randomized 412 participants to a typical American control diet or the DASH diet, and each person ate high, intermediate, and low sodium levels for 30 days each, in random order. On the control diet, systolic pressure fell 2.1 mmHg going from high to intermediate sodium and a further 4.6 mmHg going from intermediate to low, about 6.7 mmHg in all. On the DASH diet the steps were 1.3 and 1.7 mmHg, about 3.0 mmHg in all (trial abstract; the totals add the two steps). The NHLBI notes the levels tested were about 3,300, 2,300, and 1,500 mg of sodium a day, and the greatest reductions occurred on DASH at 1,500 mg (NHLBI: Why DASH works). Most sodium comes from packaged and restaurant food, not the salt shaker.
| Sodium level tested | Approximate daily amount |
|---|---|
| High (close to typical American intake) | About 3,300 mg |
| Intermediate (the DASH plan level) | About 2,300 mg |
| Lower | About 1,500 mg |
Potassium. The NHLBI lists 4,700 mg of potassium a day in the DASH plan. Potassium-rich foods such as beans, potatoes, leafy greens, yogurt, and bananas are associated with lower blood pressure. People with kidney disease or on certain blood pressure medicines (ACE inhibitors, ARBs, potassium-sparing diuretics) can retain potassium and should ask their clinician before increasing it, and potassium supplements and salt substitutes made with potassium chloride are a particular concern.
Weight and alcohol. Weight loss and limiting alcohol also lower blood pressure for many people. Our waist-to-height ratio chart is one way to follow body composition alongside blood pressure.
How to read a label for sodium
The Nutrition Facts label lists sodium in milligrams and as a percent of the Daily Value, which is 2,300 mg. As a rule of thumb, 5 percent of the Daily Value or less per serving is low and 20 percent or more is high. That works out to about 115 mg or less (low) and 460 mg or more (high) per serving. The label is for one serving, and many packages contain two or more, so check the serving size first.
A worked example: adding up a day
These are illustrative values, not measurements of specific brands. Real labels vary widely, so use your own.
| Typical packaged-food day | Sodium (illustrative) | Lower-sodium day | Sodium (illustrative) |
|---|---|---|---|
| 2 slices bread | 300 mg | 2 slices bread | 300 mg |
| 3 oz deli turkey | 700 mg | Rinsed canned beans | 150 mg |
| 1 cup canned soup | 800 mg | Homemade soup | 250 mg |
| Frozen dinner | 900 mg | Home-cooked dinner | 450 mg |
| Snack and extras | none counted | Snack | 100 mg |
| Total | 2,700 mg | Total | 1,250 mg |
The packaged-food day passes 2,300 mg before dinner is finished and before any salty snack, while the lower-sodium day lands under the 1,500 mg level. The swaps that did the work were bread (unchanged), deli meat to beans, canned soup to homemade, and a frozen dinner to cooking at home. That is the typical shape of the gap: a few packaged items account for most of it.
Practical changes
- Read labels for sodium: breads, soups, deli meats, sauces, and frozen meals add up fast.
- Cook more at home so you control the salt.
- Rinse canned beans and vegetables.
- Season with herbs, citrus, garlic, and vinegar.
- Add one extra serving of vegetables or fruit to each meal.
- Check your blood pressure at home the way your clinician recommends and keep a log, using the seven-day blood pressure log and the blood pressure average calculator.
Easy swaps
| Instead of | Try |
|---|---|
| Salt shaker and seasoned salts | Pepper, garlic, citrus, herbs, vinegar |
| Deli meat sandwich | Home-roasted chicken, canned fish rinsed, hummus and vegetables |
| Canned soup | Soup made at home, or a reduced-sodium version |
| Chips and salted crackers | Unsalted nuts, fruit, vegetables |
| Restaurant meal with sauces | Ask for sauce on the side and choose grilled, steamed, or roasted dishes |
A sample day
- Breakfast: oats with banana, walnuts, and milk or yogurt.
- Lunch: a large salad with beans, vegetables, olive oil, and lemon, plus whole fruit.
- Dinner: baked fish, roasted sweet potato, and sautéed spinach with garlic.
- Snack: unsalted nuts or low-fat yogurt.
Potassium-rich foods here (banana, beans, sweet potato, spinach, yogurt) are the reason people on certain medicines or with kidney disease should check with their clinician before building a plan like this.
Common mistakes
- Only removing the salt shaker. Most sodium is already in packaged and restaurant food.
- Switching to a potassium salt substitute without asking. It can be unsafe with some medicines or kidney disease.
- Judging by a single reading. Blood pressure varies; an average over days is more reliable.
- Stopping medicine because the numbers improved. That decision belongs to your prescriber.
- Ignoring alcohol. It can raise blood pressure and triglycerides.
How to tell whether it is working
Take blood pressure at home under the same conditions for a week before you change anything, then again after two to four weeks of steady changes. Compare the averages, not individual readings, and note which days you ate out or drank alcohol. In the original DASH trial, reductions appeared within about two weeks, but your response will differ. If you take blood pressure medicine, bring the log to your prescriber instead of adjusting anything yourself. Also compare other markers over a longer period; blood pressure, waist size, and triglycerides often move together, which is why the triglyceride/HDL ratio and pulse pressure can be useful additions to the conversation.
Beyond food: activity, sleep, and alcohol
Food is one lever. Regular aerobic activity, weight loss if you carry extra weight, adequate sleep, limiting alcohol, and not smoking all lower blood pressure for many people. Sleep apnea is a common and often unrecognized contributor to high blood pressure, so if you snore, wake unrefreshed, or have been told you stop breathing at night, read metabolic syndrome and sleep apnea and ask your clinician about screening.
Do not stop blood pressure medicine because your numbers improve. Dose changes should come from your prescriber, and big food changes can alter what you need. If you also take insulin, sulfonylureas, or other glucose-lowering medicine, note this: Hypoglycemia warning: changing how much you eat can push glucose too low, with symptoms of shakiness, sweating, confusion, and a fast heartbeat. Talk to your prescriber before changing how you eat.
For triglycerides, which often travel with blood pressure, see diet for high triglycerides. Supplements marketed for blood pressure are covered in supplements for blood pressure and supplements and blood pressure medicines. The whole picture is in the metabolic syndrome diet article.
Questions to bring to your appointment
- What blood pressure target is right for me?
- Is a potassium increase safe with my medicines and kidney function?
- Should I measure at home, and how often?
- How much sodium should I aim for?
- Would a registered dietitian help me apply DASH?
- Should I be screened for sleep apnea?
Frequently asked questions
How much does the DASH diet lower blood pressure?
In the original trial, the DASH combination diet lowered blood pressure by 5.5/3.0 mmHg more than the control diet overall and by 11.4/5.5 mmHg more in participants with hypertension. Participants were fed all their food, so real-world effects are usually smaller.
How much sodium should I eat?
The NHLBI describes the DASH plan at 2,300 mg a day and says to lower to 1,500 mg for further reduction if needed. Your clinician may set a different target for you.
Is potassium good for blood pressure?
Potassium-rich foods are associated with lower blood pressure, and the DASH plan includes 4,700 mg of potassium a day. People with kidney disease or on ACE inhibitors, ARBs, or potassium-sparing diuretics can retain potassium and should ask their clinician before increasing it.
Can I use a salt substitute?
Many salt substitutes are made with potassium chloride, which can be unsafe with kidney disease or certain medicines. Ask your clinician or pharmacist before using one.
How long before diet changes show up in my readings?
In the original DASH trial, reductions appeared within about two weeks. Home averages over a week or two are more reliable than single readings, so keep a log.
Can I stop my blood pressure medicine if my readings improve?
No. Bring your log to your prescriber, who will decide whether any change is appropriate. Stopping on your own can be unsafe.
About the author: Charles Kirkland is the founder of Metabolic Clarity Labs and author of The Journey Back. He is not a physician. This is general education, not a medically reviewed treatment plan.
Sources checked October 31, 2026. Discuss personal decisions with a qualified clinician or dietitian. Do not start, stop, or change prescribed treatment based on this article.
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