It's recommended to consume 4 to 5 servings of vegetables each day on the DASH Diet, adds Goodson. In addition to being rich in nutrients, vegetables are also free of salt,
a typical contributor to high blood pressure and a poor circulatory system.Goodson recommends using herbs and spices instead of salt to season your vegetables, like he did previously.
One of the DASH Diet's recommendations is to eat potassium-rich foods. Bananas, dates, berries, and avocados are just a few examples of healthy foods.
A portion of fruit is defined as one medium fruit,half-cup diced,one cup of berries or one-fourth cup of dried fruits,"adds Goodson.The goal is to consume 4 to 5 servings a day on this eating pattern
The DASH Diet also claims that calcium may help decrease blood pressure and increase blood flow. – Three servings of low-fat dairy products a day are recommended
since they can help you get the calcium you require.a serving of low-fat milk or yoghurt and 1.5 ounces of low-fat cheese is one cup of low-fat milk or yoghurt.
Consumption of whole grains can help decrease cholesterol and regulate blood sugar levels because of the dietary fibre they contain.
A serving of whole grains is defined as one slice of bread or a half-cup of cooked grain, such as rice, according to Goodson's advice.