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DASH Mode (Hypertension)

Sodium-conscious tracking for blood pressure management

4 min readUpdated Jan 15, 2026

DASH Mode (Hypertension)

Manage blood pressure with sodium tracking and DASH diet principles.

Overview

Best for:
  • People with high blood pressure
  • Those at risk for hypertension
  • Heart health focus
  • Sodium reduction goals
    • Requires: Premium subscription

    What Is DASH?

    DASH = Dietary Approaches to Stop Hypertension

    A clinically proven diet for lowering blood pressure that emphasizes:

  • Low sodium
  • High potassium
  • Fruits and vegetables
  • Whole grains
  • Lean proteins
  • Limited saturated fat

    • Key Features

    Sodium Budget

    Track sodium with a daily budget:

  • See remaining allowance
  • Warnings when approaching limit
  • Visual meter

    • Potassium Tracking

    Potassium helps balance sodium:

  • Target high-potassium foods
  • Ratio tracking
  • Smart suggestions

    • DASH Score

    Each day receives a DASH score:

  • Based on overall diet quality
  • Tracks adherence to DASH principles
  • Helps you improve over time

    • What You Track

    Primary Metrics

    MetricDASH Target Sodium<2300mg (or <1500mg strict) Potassium4700mg Saturated FatLimited Fiber25-30g Fruits & Vegetables8-10 servings

    Blood Pressure Logging (Optional)

    Track your BP readings:

  • Morning and evening
  • See trends over time
  • Correlate with diet

    • DASH-Specific Features

    Low-Sodium Food Filter

    Find DASH-friendly foods:

  • Sodium content prominent
  • "DASH Approved" badges
  • Sorted by sodium

    • Restaurant Guide

    Eating out with DASH:

  • Low-sodium choices
  • What to avoid
  • Modification tips

    • Label Reading Tips

    Understand packaged foods:

  • What counts as "low sodium"
  • Hidden sodium sources
  • Better alternatives

    • Setting Up DASH Mode

  • Go to Settings > Diet Mode
  • Select DASH
  • Choose sodium target:

    • - Standard: 2300mg

    - Strict: 1500mg

  • Enable BP tracking (optional)
  • Set potassium goals

    • Tips for DASH Success

    Cook at Home

    Most sodium comes from:

  • Restaurant food
  • Processed foods
  • Packaged meals

    • Home cooking = control over sodium.

    Read Labels

    Learn to spot sodium:

  • "Sodium" on nutrition facts
  • "Salt" in ingredients
  • Hidden sodium (MSG, sodium nitrate)

    • Season Differently

    Replace salt with:

  • Herbs and spices
  • Lemon juice
  • Vinegar
  • Garlic and onion

    • Increase Potassium

    Potassium-rich foods:

  • Bananas, oranges
  • Potatoes, sweet potatoes
  • Leafy greens
  • Beans and lentils

    • Be Patient

    Blood pressure improvements take time:

  • 2-4 weeks for initial changes
  • Long-term adherence matters
    • Disclaimer: Always follow your doctor's advice for blood pressure management. Related Articles:
  • Choosing a Diet Mode
  • Adding Health Conditions
    • dashhypertensionblood pressuresodiumheart
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