DASH: Stop Hypertension!!

6-8 servings of whole grains per day:

whole wheat, brown rice, whole oat, freekeh, bulgur

4-5 servings: Variety of vegetables and fruits per day:

Broccoli

Carrots

Grapes

Oranges

Peaches

Potatoes

raisins

Spinach

Less than 6 servings of lean meat per day

Use of spices instead of salt in cooking

Decrease intake of salt to < 1 teaspoon per day

Decrease consumption of canned food

2-3 Low fat dairy products per day

2-3 serving of healthy fat sources and olive oil per day

<6 servings of nuts, seeds and legumes per week

< 5 servings of sweet per week

References:

https://www.goodhousekeeping.com/health/diet-nutrition/a20706575/healthy-whole-grains/

https://www.eufic.org/en/healthy-living/article/the-dash-diet-can-help-with-high-blood-pressure?gclid=EAIaIQobChMI96iTo52I3gIVp7ztCh0NxwZAEAAYASAAEgL-cvD_BwE

https://www.google.com/search?q=dash+diet&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjjtMe5nYjeAhWOHsAKHVxcBowQ_AUIDigB&biw=1536&bih=652#imgrc=PiKxT9DNnO_CTM: