What is the Dietary Approaches to Stop Hypertension (DASH) -- DASH dieteating plan?

Info source: 

http://www.m.webmd.com/a-to-z-guides/high-blood-pressure-diet?ecd=wnl_hyp_022314&ctr=wnl-hyp-022314_ld-stry&mb=GULHw1r0yczQttMGkoWNR%40HnVev1imbCX2R%2fDNcXcrE%3d

What is the Dietary Approaches to Stop Hypertension (DASH) -- DASH diet eating plan? 

Note: Dietary Approaches to Stop Hypertension (DASH) 

The DASH diet's eating plan is rich in fruits, vegetables, whole grains, fish, poultry, nuts and legumes, and low-fat dairy. These foods are high in key nutrients such as potassium, magnesium, calcium, fiber, and protein.

Unlike the "typical American" diet, the DASH diet has less sodium (salt), sugar, desserts, sweetened beverages, fats, and red and processed meats.

To start the DASH diet, follow these food groups and serving amounts (based on 2,000-calories a day):

Grains: 7-8 daily servings (serving sizes: 1 slice of bread, 1/2 cup cooked rice/pasta, 1 ounce dry cereal)

Vegetables: 4-5 daily servings (serving sizes: 1 cup raw leafy greens, 1/2 cup cooked vegetable)

Fruits: 4-5 daily servings (serving sizes: 1 medium fruit, 1/2 cup fresh or frozen fruit, 1/4 cup dried fruit, 6 ounces fruit juice)

Low-fat or fat-free dairy products: 2-3 daily servings (serving sizes: 8 ounces milk, 1 cup yogurt, 1.5 ounces cheese)

Lean meat, poultry, and fish: 2 or fewer servings a day (serving sizes: 3 ounces cooked meat, poultry, or fish)

Nuts, seeds, and legumes: 4-5 servings per week (serving sizes: 1/3 cup nuts, 2 tablespoon seeds, 1/2 cup cooked dry beans or peas)

Fats and oils: 2-3 daily servings (serving sizes: 1 teaspoon vegetable oil or soft margarine, 1 tablespoon low-fat mayonnaise, 2 tablespoons light salad dressing)

Sweets: try to limit to less than 5 servings per week. (serving sizes: 1 tablespoon sugar or jelly/jam)

Aim to cut back to 2,300 milligrams of sodium per day (about 1 teaspoon of table salt). Once your body adjusts to the lower-sodium diet, you can lower your salt intake even further to 1,500 milligrams per day (about 2/3 teaspoon table salt).

Of course, first talk to your doctor or a registered dietitian before starting the DASH diet. They can give you more information on food choices and serving sizes.

Also, even on the DASH diet, calories still count, if you need to lose weight. Your doctor or dietitian can explain how to count calories and portion sizes for weight loss.