In general, here are some important guidelines to follow when incorporating the DASH diet into your lifestyle:
Emphasize vegetables, fruits and whole grains
Include fat-free or low-fat dairy products, beans, nuts and vegetable oils
Limit poultry, meat and fish intake to no more than two servings per day
Limit foods that are high in saturated fat, such as fatty meats, full-fat dairy products and tropical oils
Limit sugar-sweetened foods and drinks
Limit alcohol intake
Limit sodium intake to less than 2,300 mg/day
Along with emphasizing and limiting certain foods, the DASH diet suggests focusing on specific nutrients, as well. Calcium, magnesium and potassium are micronutrients that play a role in blood pressure regulation and therefore are highlighted on this diet as well.