What foods are allowed on a dash diet? (Part 2 of 5)

The 2 most important things to keep in mind while being on a dash diet are that the foods you consume should be rich in calcium, potassium, magnesium, fibre, and protein. At the same time, these foods should be low in saturated fat, sodium, and added sugar.

Whole grains are considered to be the foundation of the dash diet for their ability to reduce the risk of hypertension. It is recommended to have 6-8 servings of whole grain a day. Whole wheat bread, brown rice, whole-wheat pasta, oatmeal, and popcorn are some cheat-ish foods that be had when on a dash diet. 

It is recommended to avoid high levels of saturated fat, so it's better to swap out your full-fat dairy products for low-fat or fat-free ones. But you can still enjoy 2 to 3 servings of dairy products per day as long as they're low in fat and sodium, for example, fat-free milk, low-fat cheese, and fat-free or low-fat yoghurt.

1. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456
2. https://www.eatthis.com/dash-diet-foods-list/