7 Food items to include in Dash diet meal plans

1. Fruits: – Berries, oranges, apples, bananas, melons, etc.

2. Vegetables: Spinach, broccoli, carrots, tomatoes, peppers, etc.

3. Whole Grains: Whole wheat bread, brown rice, steel-cut oats, quinoa, etc.

4. Lean Proteins: Skinless poultry, fish, beans, lentils, tofu, etc.

5. Low-Fat Dairy: Milk, yogurt, cheese (preferably low-fat or fat-free)

6. Nuts and Seeds:  Almonds, walnuts, chia seeds, flaxseeds, etc.

7. Healthy Fats: Olive oil, avocado, nuts, seeds, etc.