Managing blood pressure

Published 27 September 2026.

What you eat affects blood pressure, and sodium is the first thing to look at.

Sodium targets

Keeping sodium under 2,300 mg a day lowers blood pressure; getting to 1,500 mg lowers it further [1]. One teaspoon of salt contains about 2,300 mg of sodium [1].

The Nutrition Facts on every recipe here show sodium per serving. Salt listed “to taste” is counted as one pinch (about 150 mg). Every extra pinch adds about that much again.

The DASH eating plan

DASH (Dietary Approaches to Stop Hypertension) was developed through NIH research. It is rich in vegetables, fruits, whole grains, low-fat dairy, beans and nuts, and low in sodium, saturated fat and sweets [1].

Fiber and potassium

DASH meals are rich in fiber, potassium, magnesium and calcium [1], which mostly means more vegetables, fruit, beans and whole grains. Aim for 25 g of fiber a day for women and 38 g for men (21 g and 30 g after 50) [2]. See Fiber.

Where salt hides

When you cook, you control the salt. In packaged and restaurant food you don’t, so check the sodium line on labels. Bread, cured meats, cheese, sauces and soups are worth checking first.

Practical tips

• Salt at the end, and taste first. See Salt.
• Use acid and aromatics. Lemon juice, garlic, pepper and herbs add flavor without sodium.
• Move. 150 minutes of moderate activity a week [3].

Important

If you take blood pressure medication, don’t stop it because you changed your diet. Tell your doctor what you’re doing; they may adjust it over time.

General information, not medical advice. If you have a health condition, are pregnant or take medication, check changes with your doctor.