Full form of DASH diet is “Dietary Approaches to Stop Hypertension diet”. The diet is especially made to control hypertension. This diet is rich in fiber, protein, calcium, magnesium and potassium. The major feature of the plan is limiting intake of sodium and encourage the consumption of nuts, whole grains, fish, poultry, fruits and vegetables while lowering the consumption of red meats, sweets, and sugar.

Ok, now lets get started with DASH diet. Remember it is time taking process, and you need to start gradually. You have to daily make chnages in your diet.

• Avoid foods having higher values of fats and sodium. When buying packaged foods read the ingredients and avoid those which have higher values of fats and sodium in them.
• Prefer to more fat free forms of milk, cheese and yogurt.
• Take coffee and tea with very less sugar.
• Use skimmed milk for drinking so that you get enough calcium for the day.
• Increase the number of vegetables and fruits in your daily diet so that you have more fiber and natural minerals and vitamins in your diet.
• In a meal use only maximum 3 ounces of lean meat. If you eat more than 3 ounces than start reducing it gradually.
• Try having vegetarian meals and cut meat.

And at last remember “changing slowly to a healthier way of eating is easier than trying to change it suddenly”. So go slowly and make changes gradually.