Meal plan for hypertension

Dietary approach to stop hypertension is a healthy eating plan designed to prevent or treat high blood pressure. It also help lower cholesterol linked to heart diseases .
The DASH diet is a balanced eating plan that gives choices of what to eat.
When following DASH it is improves to chose food that are rich:
1. Rich in potassium, calcium, magnesium and protein
2. Low saturated fat
3. Low in salt
Dietary approach to stop hypertension diet provides daily and weekly nutritional goals. The number of serving depends on daily calorie needs
Meal plan:
1. Grains: 6-8 serving a day . One serving is half cup of cooked cereals, rice, or pasta , 1 slice bread or 1 ounce dry cereals.
2. Vegetables:4-5 serving a day. One serving is 1 cup raw leafy green vegetables , half cup cut -up raw or cooked vegetables, half cup vegetable juices.
3. Fruits: 4-5 serving a
day . One serving is half cup fresh frozen, or canned fruits, or half cup fruit juices.
4. Fat free or low fat dairy products . 3-3 serving a day. One serving is 1 ounces of cooked meat, poultry, fish, or 1 egg
5. Nuts, seeds, or dry beans and peas. 4-5 serving a week. One
serving is one third cup nuts, 2 tablespoon seed, or half cup cooked dried beans, peas, also legumes
6. Fat and oils: 2-3 serving a day . One serving is teaspoon soft margarine, 1 teaspoon vegetable oil