The CDC estimates that 48.1% of US adults, about 119.9 million people, have high blood pressure, and about 1 in 4 of them has it under control. In the DASH trial, a diet rich in fruits, vegetables and low-fat dairy lowered blood pressure by 5.5/3.0 mm Hg overall and by 11.4/5.5 mm Hg in adults with hypertension, compared with a control diet.
High blood pressure rarely causes symptoms, which is why it is so often missed and so often left uncontrolled.
How common it is
The CDC estimates that 48.1% of US adults, about 119.9 million people, have high blood pressure. That figure uses the current definition: a top number above 130 mm Hg, a bottom number above 80 mm Hg, or taking medication for blood pressure.
Only about 1 in 4 adults with high blood pressure, 22.5%, has it under control.
What the DASH trial tested
DASH stands for Dietary Approaches to Stop Hypertension. In the original trial, 459 adults were fed one of three diets:
- A control diet typical of American eating
- The same diet with more fruits and vegetables
- A combination diet rich in fruits, vegetables and low-fat dairy, with less saturated and total fat
What it found
Compared with the control diet, the combination diet lowered:
- Systolic pressure by 5.5 mm Hg and diastolic by 3.0 mm Hg across all participants
- Systolic pressure by 11.4 mm Hg and diastolic by 5.5 mm Hg among the 133 participants with hypertension
The fruits-and-vegetables diet alone lowered systolic pressure by 2.8 mm Hg.
What the pattern looks like
- Vegetables or fruit at every meal
- Low-fat dairy daily
- Whole grains, beans, nuts and seeds often
- Fish and poultry more often than red and processed meat
- Less salt, sweets and sugary drinks
Know your numbers
A reading is only useful if it is accurate. Our article on arm position and blood pressure readings explains how to measure at home. Exercise helps as well; see wall sits and blood pressure.
When to talk with a clinician
If home readings are regularly at or above 130 over 80, bring your log to a licensed clinician. Do not stop or change blood pressure medication without medical advice.
This article is educational and is not medical advice. Talk with a licensed clinician about your own health.
References
- Appel LJ, Moore TJ, Obarzanek E, et al. A clinical trial of the effects of dietary patterns on blood pressure. DASH Collaborative Research Group. N Engl J Med. 1997;336(16):1117-1124. Source
- Whelton PK, Carey RM, Aronow WS, et al. 2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults. Hypertension. 2018;71(6):e13-e115. Source
- Centers for Disease Control and Prevention. High Blood Pressure Facts. Updated 2026. Source
Real labs. Plain-English plan.
A clinician-ordered, 80+ biomarker panel. Results in 3–5 days, with a personalized roadmap from a US-licensed clinician — not a chart you have to decode yourself.
See my numbers → →Editorial disclosure: This article is for informational purposes only and does not constitute medical advice. All treatments at DirectCare AI are prescribed by US-licensed clinicians based on individual medical evaluation. Compounded medications are not FDA-approved and are not reviewed by the FDA for safety, effectiveness, or quality. Always consult a US-licensed clinician before starting or changing any therapy.
