The DASH diet (Dietary Approaches to Stop Hypertension) is a dietary pattern designed to help lower or control high blood pressure. It places an emphasis on foods high in blood pressure-lowering nutrients like potassium, calcium, and magnesium.

On the DASH diet, here's a general guide to what to eat and what to avoid:

Foods to Consume:

• Fruits and vegetables: The DASH diet suggests consuming 4-5 servings of fruits and vegetables per day. They contain a lot of fiber, potassium, and magnesium, all of which can help lower blood pressure.

• Whole grains are recommended, including brown rice, whole grain bread, and whole grain pasta. Aim for 6–8 servings per day.

• Lean Proteins: Include lean meats, fish, eggs, and poultry in your diet. Aim for six or fewer servings per day.

• Low-Fat or Non-Fat Dairy: Milk, cheese, and yogurt are good sources of calcium. Aim for 2–3 servings per day.

• Legumes, nuts, and seeds are excellent sources of protein and fiber. Aim for 4-5 servings per week.

• Healthy Fats: Include a moderate amount of healthy fats, such as olive oil, avocados, and nuts.

Foods to Limit:

• Sodium: The DASH diet recommends limiting sodium to 2300 mg per day (about 1 teaspoon of table salt), with a lower limit of 1500 mg suggested for those who have high blood pressure.

• Saturated and trans fats: Limit intake of full-fat dairy products, fatty meats, tropical oils (like coconut oil), and partially hydrogenated oils.

• Sugar-Sweetened Beverages and Sweets: Limit sugary drinks and sweets to reduce overall sugar consumption.

• Alcohol: Limit consumption to moderate levels. That's up to one drink per day for women and up to two drinks per day for men.

Keep in mind that every person's demands are different, so it's best to seek out individualized guidance from a healthcare professional or nutritionist. The DASH diet is a long-term strategy for good eating, so it's critical to discover foods and a routine that work for you.