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. ”