DASH diet tips
- Fill half your plate with vegetables and fruit (8–10 servings/day).
- Choose whole grains, low-fat dairy, beans, nuts, fish and poultry.
- Limit sodium: aim ≤1500 mg/day, never over 2300 mg.
- Watch packaged foods, pickles, papad, sauces, restaurant meals — the biggest salt sources.
- Boost potassium (bananas, spinach, lentils, yogurt) unless your doctor says otherwise.
- Limit alcohol, sugary drinks and saturated fat.
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