DASH stands for Dietary Approaches to Stop Hypertension. DASH diet action plan has now been proved to not only be effective for reducing high blood pressure or hypertension and cholesterol, it is the best way to lose weight and keep it off. Benefits of the DASH diet include a lower risk of stroke, different kinds of cancers, diabetes, osteoporosis and kidney stones. And this is a diet for the whole family. It is not just a diet; it is actually lifestyle that will reward you for years to come. It has been proven to effectively reduce blood pressure in 14 days.

The foods that one can consume on the DASH diet are: Grains: Servings should be around 6-8 per day. 1 slice of bread (made of whole wheat flour), 1 oz of cereal, half cup of pasta or rice (low GI variety).

Fruits: Apples, oranges, watermelons, etc. These can be consumed as much as 4-5 servings a day. However, amounts must be limited if the fruit is dried or canned.

Vegetables: Any type can be taken up to 4-5 servings a day.

Green leafy vegetables are the best. Each serving is around a cup for green leafy vegetables and half cut for cooked vegetables.

Lean meat, poultry and fish: 6 servings or less per day. Each ounce of cooked meat and one egg is equal to one serving.

Fat free or low fat milk products: 2 to 3 servings a day. Each cup of milk or yoghurt is one serving. I ounce of cheese is one serving.

Nuts, seeds or legumes( dal): Should be restricted to just 4-5 servings a week. Each half cup of dal, beans or peas are equal to one serving.

Fats and oils: 2-3 servings a day. 1 teaspoon of oil or margarine is

one serving. One tablespoon of mayonnaise is one serving.

Sweets or added sugar: 5 servings a week or less. 1 tablespoon of sugar or jelly and a cup of lemonade or half a cup of jello are considered to be a single serving.

The reason the DASH diet works is because it comprises of a combination of different food groups in healthy portions. So, users do not feel hungry. And the best part is once you can understand what food items can be eaten, it becomes very easy to follow this diet plan, even in restaurants.

The writer is a graduate from Bangladesh Medical College. E-mail: naomi.mirza@gmail.com