The DASH diet plan claims to lower blood pressure levels thus reducing the risk of developing health problems within the first 2 weeks of introducing the diet into your lifestyle . If high blood pressure levels occur, the diet must be monitored meticulously. It is recommended to consume healthy foods such as whole grains, lean proteins, vegetables and low-fat dairy products, while limiting sweet and calorie-rich foods. This is the main goal of a DASH diet. DASH diets: There are two DASH diet plans to choose from, the DASH diet and the Low-Sodium DASH diet. The only difference between the two is that the latter focuses heavily on sodium intake in the diet. The Regular DASH Diet The main aspect of the DASH diet that sets it apart from other diets is the minimal restrictions involved. The plan is very simple and to stick to it you will have to increase your daily consumption of fruit, vegetables and dairy products. You can also consider eating fish, poultry, whole grains and nuts. For best health, limit your sodium intake to 2,300 milligrams per day. You will need to limit foods enriched with fats, any sugar-based drinks and whole red meats