DASH Diet

DASH stands for Dietary Approaches to Stop Hypertension, and the DASH Dash diet is a healthy diet for lowering blood pressure that emphasizes the right size and variety of foods and nutrients. The DASH Dash diet helps to reduce sodium in the diet and intake. A variety of nutrient-rich foods such as potassium, calcium, and magnesium lead to lower blood pressure.

Types of DASH diets

DASH standard diet: You can consume up to 2300 mg (mg) of sodium per day.
DASH Low Sodium Diet: You can consume a maximum of 1500 mg of sodium per day.
Both versions of the DASH diet are designed to reduce the consumed sodium compared to a regular diet.

Foods allowed in the DASH diet

Cereals: 6 to 8 servings a day
Cereals include bread, cereals, rice, and pasta. Examples of a cereal meal include one slice of whole wheat bread, 1-ounce dry cereal, or half a cup of cooked cereal, rice, or pasta
Vegetables: 4 to 5 servings a day
Vegetables include tomatoes, carrots, broccoli, sweet potatoes, vegetables, and other high-fiber vegetables, vitamins, and minerals such as potassium and magnesium. Examples of a serving include 1 cup of raw green leafy vegetables or 1/2 cup of raw or cooked sliced vegetables.
Fruits: 4 to 5 servings a day
Many fruits require little preparation to become a healthy part of a meal or snack. Fruits, like vegetables, are high in fiber, potassium, and magnesium and are usually low in fat (coconut is an exception). Examples of a meal include a medium-sized fruit, half a cup of fresh, frozen, or canned fruit, or 4 ounces of fruit juice.
Dairy: 2 to 3 servings a day
Milk, yogurt, cheese, and other dairy products are the primary sources of calcium, vitamin D, and protein. Examples of a meal include 1 cup of skim milk or 1%, 1 cup of low-fat yogurt, or 1/2 ounce of skim cheese.
Lean meat, poultry, and fish: 6 servings per ounce or less per day
Meat can be a rich source of protein, B vitamins, iron, and zinc. Choose lean types and do not eat more than six meals a day. Samples of one meal include one egg or 1 ounce of cooked meat, chicken, or fish
Nuts, seeds, and legumes: 4 to 5 servings per week
Almonds, sunflower seeds, kidney beans, peas, lentils, and other family foods are good sources of magnesium, potassium, and protein. It is considered consumed only a few times a week because these foods are higher in calories. Examples of a meal include 1/3 cup cooked nuts, two tablespoons of seeds or butter, or 1/2 cup cooked beans or peas.
Fat and oil: 2 to 3 servings a day
Fat helps the body absorb essential vitamins and helps the immune system. Examples of a meal include one teaspoon of soft margarine, one tablespoon of mayonnaise, or two tablespoons of salad dressing.
Sweets: 5 servings or less per week
You do not need to ban sweets completely when following the DASH diet. Just control their consumption. Examples of a meal include one tablespoon of sugar, jelly, or jam, 1/2 cup milk, or 1 cup of lemonade