"The DASH Diet recommends eating 4 to 5 servings of veggies a day," says Goodson. "Vegetables are high in nutrients and have no sodium, a common contributor to high blood pressure
and thus unhealthy blood circulation." As recommended before, Goodson suggests seasoning your vegetables with herbs and spices instead of salt.
One of the recommendations of the DASH Diet is to eat foods rich in potassium. Some examples include fruits like Medjool dates, bananas, berries, and avocado.
"The goal is to consume 4 to 5 servings a day on this eating pattern, with a serving of fruit being one medium fruit, a half-cup chopped, one cup of berries, or one-fourth cup of dried fruit,"
The DASH Diet also says that calcium could potentially help lower blood pressure and improve circulation.It is recommended to eat three servings of
low-fat dairy a day because it could help provide you with the calcium you need.A serving is considered one cup of low-fat milk or yogurt
Whole grains provide essential dietary fiber, which is important for lowering cholesterol levels and helping your body control blood sugar levels.
"The goal is to eat 6 to 8 servings of whole grains, with a serving being 1 slice of bread or a half-cup of a cooked grain like rice," says Goodson.