4This Diet Plan Recommends-Low sodium/sodium free.Rich in potassium, calcium and magnesium.Low-fat/non-fat dairy.Limited in sugar-sweetened foods and beverages, red meat.High fiber and protein,Rich in fruits,vegetable & whole grains 5More to Eat for DASH Diet-High fiber food- Psyllium husk(Isabgul bhushi),WheatHusk,RyeHusk, BengalGram,Pear,GreenGram,Milet, pea nut,Guyaba,bottle gourd leaves,jute leaves,Dates,carrot, Oatmeal, almond etc.K+ rich foods-Raw tea,Potato,cashew nut,Banana,GreenGram,Coconut water,masakalai dal,gram,fruits. 6Ca2+ rich foods-Milk,curt,yogurt,vangon fish,vetki fish,catfish,some vegetables,seaweed,cumin, sesame,chela driedfish,mustard,cloves,crab,cauliflower leaves,shrimp,tapasi fish,small fish etc.Mg2+ rich foods-Coco powder,cashew nut,betel leaves,cumin,ginger,tea,coriander,borboti,walnut,onion/garlic stalk,dheki chata chal,green gram,soyabeen,ripe mango etc 8Restricted food on DASH diet -Sodium rich foods- salt, seafish, rui fish,ole kachu, cornflakes,bread, quince fruit,chicken,red spinach,sauce,datashak,Pickles,driedfish etc.Use deep fried food&extra spices Oil,butter,dalda,cheese,mayonnaise,margarine,fat,oily foods,coconut,whole milk,cream,egg yolks, shrimp,lobster,red meat suchas beef,mutton,pork,nehari,liver,singara etc. 9Dietary Guidelines for Bangladesh, From BIRDEM June 2013. Salt.It is estimated that Bangladeshi people consume about 10g salt (2 tea spoons) per capita per day. Foods that are rich sources of sodium include salted Hilsha,dry fish,cheese,table salt,pickles. 10Key messages1 from BIRDEM-Limit salt intake to less than one teaspoon a day.Use only iodized salt. Limit consumption of highly salted/sodium rich foods like chips,biscuit,wafers andcondiments.Limit extra table salt with meals 11Recommendations for salt reduction-WHO recommends:For Adults:less than 5g (just under a teaspoon)of salt per day.For Children: Maximum intake of salt for adults be adjusted downward for children aged two to 15 years.Dietary guideline for Americans 2020-2025: Sodium-Less than 2,300 milligrams per day—and even less for children younger than age 14 12 10Easy Tips for Reducing Sodium Consumption.Read the Nutrition Facts label of food product.Prepare your own food when you can.Add flavor without adding sodium.Buy fresh.Give sodium the “rinse”.Watch your veggies.“Un-salt” your snacks Consider your condiments.Reduce your portion size.Make lower-sodium choices at restaurants 13Misperceptions about salt reduction.“On a hot and humid day when you sweat, you need more salt in the diet”.“Sea salt is not ‘better’ than manufactured salt simply because it is ‘natural ”.“Salt added during cooking is not the main source of salt intake”.“Food has no flavour without salt.” 14“ Foods high in salt taste salty”.“Only old people need to worry about how much salt they eat”.“ You can take salt after roasted it ”.“ My Blood pressure is normal, so I don’t need to worry about how much sodium I eat. ”

1. DASH Diet
Prity Islam
Dietician
Dietetics and Nutrition Department
ZH Sikder Women’s Medical College & Hospital,
Gulshan-02, Dhaka- 1212, Bangladesh

2. What is DASH Diet? 6,7
• Dietary Approaches to Stop Hypertension.
• DASH is a flexible and balanced eating plan.
• Especially great for hypertension/prehypertension.

3. The DASH diet plan for
• High blood pressure
• Blood pressure in the “high-normal” range
• A family history of high blood pressure
• The desire to reduce your risk of heart disease,
stroke, osteoporosis, and cancer
• The goal of preventing age-related high blood
pressure
• A wish to get off blood pressure medications or
lower your dosage
• An interest in feeling better, mentally and physical

4. This Diet Plan Recommends
6,8
• Low sodium/sodium free
• Rich in potassium, calcium and magnesium
• Low-fat/non-fat dairy
• limited in sugar-sweetened foods and beverages, red meat
• High fiber and protein, Rich in fruits, vegetable & whole grains

5. More to Eat for DASH Diet4,5
High fiber food- K+ rich foods-
Psyllium husk (Isabgul bhushi),
Wheat husk, Rye Husk, Bengal
gram, Pear, Green Gram, Milet
(bajra), pea nut, Guyaba, bottle
gourd leaves, jute leaves,Dates,
carrot, Oatmeal, almond etc
Raw tea, Potato, cashew
nut,Banana, Green gram( mug
dal), Coconut water, masakalai
dal, gram (Chula),pea, cabbage,
cat fish, rui fish, papaya,
borboti, pistachio nut, fruits.

6. More to Eat for DASH Diet4,5
Ca2+ rich foods Mg2+ rich foods
Milk, curt, yogurt, vangon fish,
vetki fish, catfish, some
vegetables, seaweed, cumin ( jira),
sesame (til), chela dried fish,
mustard, cloves (lobonga), crab,
cauliflower leaves, shrimp, tapasi
fish,small fish etc.
Coco powder, cashew nut, betel
leaves, cumin(jira), ginger, tea,
coriander(Dhoniya), borboti,
walnut, onion/garlic stalk, rice
preboiled(dheki chata chal), green
gram, soya been, ripe mango,
chapila fish, kachki fish,Loitta
shutki etc

7. Limited intake:
 Sugar, sweet, honey, molasses (gur), and the food made
by these.
 Sweet foods such as Pitha, Pudding, laddu, firni, ice-
cream, cakes, food supplement with sugar like Horlicks ,
complain, maltuva, sweet fruit juice, ruhapza (shorbot),
jams, jellies, chocolates etc.

8. Restricted food on DASH diet 4,5
× Sodium rich foods- salt, sea fish, rui fish, ole kachu,
cornflakes, bread, quince fruit (aata Fol), chicken,
red spinach ( lal shak), sauce, data shak, Pickles
dried fish, etc
× Use deep fried food and extra spices
× Oil, butter, dalda, cheese, mayonnaise, margarine,
fat, oily foods, coconut, whole milk, cream, egg
yolks, shrimp, lobster, red meat such as beef,
mutton, pork, etc., nehari, liver, Intestine , singara,
samacha, Palau, Tehri etc.

9. Dietary Guidelines for Bangladesh, June 20131
It is estimated that Bangladeshi people consume about 10g
salt (2 tea spoons) per capita per day. Foods that are rich
sources of sodium include salted Hilsha, dry fish, cheese, table
salt, pickles, fish sauce, ketch up, soya sauce, chips and
wafers.1
Salt

10. Key messages1
• Limit salt intake to less than one teaspoon a day.
• Use only iodized salt.
• Limit consumption of highly salted / sodium rich foods
like chips, biscuit, wafers and condiments.
• Limit extra table salt with meals.

11. Recommendations for salt reduction
• WHO recommends 2:
For Adults: less than 5 g (just under a teaspoon) of salt per day .
For Children: Maximum intake of salt for adults be adjusted downward
for children aged two to 15 years
• Dietary guideline for Americans 2020-2025 8 : Sodium—Less
than 2,300 milligrams per day—and even less for children younger than
age 14.

12. 10 Easy Tips for Reducing Sodium Consumption3
1. Read the Nutrition Facts label of food product
2. Prepare your own food when you can
3. Add flavor without adding sodium
4. Buy fresh
5. Give sodium the “rinse”
6. Watch your veggies
7. “Un-salt” your snacks
8. Consider your condiments
9. Reduce your portion size
10. Make lower-sodium choices at restaurants

13. Misperceptions about salt reduction2
1. “On a hot and humid day when you sweat, you need more salt in
the diet”
2. “Sea salt is not ‘better’ than manufactured salt simply because it
is ‘natural.’ ”
3. “Salt added during cooking is not the main source of salt
intake.”
4. “Food has no flavour without salt.”

14. Misperceptions about salt reduction2
5. “ Foods high in salt taste salty.”
6. “Only old people need to worry about how much salt
they eat”
* “ You can take salt after roasted it. ”
* “ My Blood pressure is normal, so I don’t need to worry
about how much sodium I eat. ”

15. Reference
1. Dietary Guidelines for Bangladesh, Bangladesh Institute of Research and Rehabilitation in Diabetes, Endocrine and Metabolic
Disorders (BIRDEM). Published on June 2013.
2. Salt Reduction, WHO Webpage Posted on 29th April 2020. https://www.who.int/news-room/fact-sheets/detail/salt-
reduction.
3. Sodium-your-diet ,FAD Webpage Posted on 04/02/2020. https://www.fda.gov/food/nutrition-education-resources-
materials/sodium-your-diet.
4. Proff. Dr. Sheikh Nazrul Islam, Proff. Dr. Md. Nazrul Islam Khan, Proff. Dr. M. Akhtaruzzaman. Food Composition tables and
Database for Bangladesh with Special Reference to Selected Ethnic Food. INFS. University of Dhaka, published on 2012.
5. Shane Ara Kabir, Protein Khadyo Nirdeshika ( protein Dietary Guideline), BIRDEM, 2nd Eition:1999.
6. DASH Eating Plan, National Heart, Lungs and Blood Institution, USA.
7. Dietary guideline for Americans 2010. (U.S. Department of Agriculture U.S. Department of Health and Human Services)
www.dietaryguidelines.gov
8. Dietary guideline for Americans 2020-2025. (U.S. Department of Agriculture U.S. Department of Health and Human Services)
www.dietaryguidelines.gv