Dash Diet

Dash Diet stands for dietary approaches to stop hypertension is a well-known intervention to treat high blood pressure. The dietary approach requires the person to eat:
four to five servings of fruit
four to five servings of vegetables
two to three servings of low-fat dairy
Dash Diet  eating plan together with proper exercises can help and prevent the onset of high blood pressure.  It requires no special food and has no hard-to-follow recipes.  The intake of high fiber foods mentioned above can lower the levels of bad cholesterol and prevent the onset of other illnesses like diabetes mellitus.
Suggested meat sources should come from roasted seafood, skinless poultry or lean meats.  Also switching from a high sodium diet to a low sodium diet can modestly reduce blood pressure in people who have normal blood pressure.
According to the Mayo Clinic Website, there are Two Versions of the Dash Diet
First is the Standard Dash Diet where one can consume up to 2300 mg of sodium a day
Second is the Lower Sodium dash Diet where one can consume up to 1500 mg of sodium a day.
Both versions aim to reduce the amount of sodium in the diet compared with what one might get in a more traditional diet which can be more than 5000 mg.
This diet approach is recommended by most health professionals. It is not a weight loss plan, but it can be an effective tool for most overweight people.