The<unk>  is mainly based on fruits, vegetables, low-fat or fat free dairy, whole grains, fish, poultry, legumes, and nuts. It recommends reducing sodium intake, sweets (in drinks and foods) and red meat. It limits saturated and trans saturated fat, while increasing the intake of potassium, magnesium, protein, fiber and nutrients thought to help control blood pressure. The NHLBI provides sample plans with specific number of servings based on 1600, 2000 or 2600 calories per day. Here is the sample plan for 2000 calories daily: * 6–8 servings of grains or grain products (preferable whole-grain) * 4–5 servings of fruits * 4–5 servings of vegetables * 2–3 servings of low-fat dairy foods * 2–3 servings of fats and oils * 2 or fewer servings of meat, poultry or fish With the following weekly limitations: * 4–5 servings of nuts, seeds or dry beans * sweets, desserts, food with added sugars limited to a maximum of 5 servings Following this diet requires some planning ahead and cooking. To ease this, both the NHLBI and NIH maintain lists of healthy recipes. There is some conflicting data about the need for low-fat dairy foods, with some studies showing beneficial while others detrimental effects. Elements can be replaced by alternatives for those with allergies or lactose intolerance, such as lactose-free products instead of dairy, and seeds instead of nuts. There is some evidence that replacing animal proteins with plant-based proteins, such as nuts and seeds, reduces mortality risks. Some people may at first experience gas and bloating due to the high fiber content of plant foods such as fruits, vegetables and whole grains. This can be partially alleviated by limiting high fiber foods intake to 1 or 2 per week initially and progressively increasing. This may also be alleviated by substituting high-protein sources of fiber, like beans, with high-carbohydrate sources of fiber, like whole grains.<unk>  in addition with a reduction of sodium intake is associated with a reduction of blood pressure, in both individuals with and without hypertension.
DASH diet
BRAT diet
Rice diet
Stillman diet
Low-FODMAP diet
Mediterranean diet
Scarsdale diet
Plant-based diet