Updated AHA and ACC guidance confirms DASH as first-line for lowering blood pressure, with sodium targets of 2,300 mg or 1,500 mg a day and benefits that arrive within weeks without requiring weight loss.

Why this matters now

The 2025 AHA and ACC hypertension guidelines reaffirm DASH as a first-line food strategy for anyone with elevated blood pressure or hypertension. In clinical trials, average blood pressure reductions ranged from about 1 to 13 mm Hg systolic and 1 to 10 mm Hg diastolic. Results appear within weeks and do not depend on losing weight. For those already on medication, DASH is a proven way to add blood pressure control, not a replacement for treatment.

What the DASH pattern looks like

DASH is a way of eating built around everyday foods:

  • Plenty of fruits and vegetables
  • Whole grains
  • Low-fat or nonfat dairy
  • Lean proteins, including fish, poultry, legumes and nuts
  • Limits on saturated fats, added sugars, and processed or cured meats

In practice, that might look like oats with low-fat yogurt and berries, a bean and vegetable soup with whole-grain toast, or grilled fish with brown rice and greens.

Sodium targets that move the needle

The guidelines set two evidence-based sodium goals:

  • Up to 2,300 mg per day for most adults
  • 1,500 mg per day for people with hypertension or added cardiovascular risk

Reaching 1,500 mg per day can deliver an additional systolic drop of roughly 2 to 7 mm Hg compared with 2,300 mg per day. Most dietary sodium comes from processed and restaurant foods, not the salt added at the table. That is why choosing and preparing foods with lower sodium is the practical lever.

Ways to make the target achievable:

  • Read labels and choose products with 140 mg sodium or less per serving when possible.
  • Swap high sodium staples for lower sodium versions, especially breads, soups, deli meats and sauces.
  • Choose frozen vegetables and fruits without added salt or sugar, plus low-sodium canned beans and tomatoes.
  • Replace processed or restaurant meals with home-prepared options 3 to 4 days per week.

If 1,500 mg feels out of reach at first, start with 2,300 mg and work down. Even the higher target improves blood pressure.

Start this week

  • Build most meals around vegetables or beans, a lean protein and a whole grain.
  • Keep low-fat milk or yogurt in regular rotation.
  • Make whole grains your default: oats, brown rice, whole-grain bread or pasta.
  • Limit processed and cured meats; choose fish, poultry, legumes and nuts instead.
  • Use fruit for snacks or dessert to curb added sugars.

Fit it with your treatment plan

DASH complements prescribed blood pressure medication. It also pairs well with regular physical activity, weight management and moderating alcohol for additive blood pressure control. For personalisation and support, ask your clinician about a referral to a registered dietitian. Structured meal plans and regular counseling improve adherence and outcomes. The stricter 1,500 mg sodium target may be harder to sustain for some people in everyday life, so progress at a realistic pace while aiming for the best number you can maintain.

Find out more

  • Updates in the 2025 AHA/ACC Hypertension Guideline - PMC — Detailed, authoritative write-up of the 2025 AHA/ACC hypertension guideline that explains the role of lifestyle measures (including DASH and sodium targets) and other major updates to diagnosis and treatment.
  • 2025 High Blood Pressure Guideline-at-a-Glance — A concise 'at-a-glance' summary of the 2025 guideline from JACC highlighting key recommendations — useful for a quick reference on DASH, sodium goals and other practice points.
  • DASH - DASH Eating Plan | NHLBI, NIH — NHLBI’s official DASH Eating Plan page with practical guidance: daily servings by food group, sample targets and the note that a 1,500 mg sodium goal lowers blood pressure more than 2,300 mg.
  • Sodium in Your Diet: Use the Nutrition Facts Label and ... — FDA guidance on using Nutrition Facts and common package claims (e.g., ‘low sodium’ = 140 mg per serving) to help choose lower-sodium products in line with the guideline targets.
  • Find a Nutrition Expert — Directory from the Academy of Nutrition and Dietetics to find a credentialed registered dietitian (RDN) for personalised, evidence-based help implementing DASH and meeting sodium goals.

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