According to Dr. Jagdish S. Hiremath, DM, DNB, Cardiology, FACC, Preventive Cardiology (MUHS), “The DASH (Dietary Approaches to Stop Hypertension) diet is a well-established dietary plan designed to help prevent and manage hypertension. It is indeed known for its relatively high potassium content which is an essential mineral that plays a key role in regulating blood pressure and overall cardiovascular health. It emphasizes a flexible, balanced, and heart-healthy approach to eating.”

Here’s what you should eat on the DASH diet:

Fruits and vegetables: Consume plenty of fruits and vegetables. Aim for at least 4-5 servings of each per day. These are rich in potassium, which can help lower blood pressure.
Whole grains: Choose whole grains such as brown rice, quinoa, whole wheat pasta, and whole-grain bread instead of refined grains.
Lean proteins: Opt for lean sources of protein, such as poultry, fish, beans, lentils, and tofu. These are lower in saturated fat.
Nuts and legumes: Incorporate these into your diet for healthy fats, fibre, and protein.
Dairy: Include low-fat or fat-free dairy products, such as milk, yogurt, and cheese. These are rich in calcium and can help reduce blood pressure.
Fats: Choose heart-healthy fats, such as olive oil, avocados, and nuts. Limit saturated and trans fats.