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shrikant ranasingh
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#🤹♀️ଜଣା ଅଜଣା ତଥ୍ୟ💁♂️
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![🤹♀️ଜଣା ଅଜଣା ତଥ୍ୟ💁♂️ - DASH DIET For Hypertension Grains & Cereals Fruits Prefer whole grains Include (Prefer wihole grains) | Include Brown rice (hand-pounded rice | (hole frits' preferred): semi-polished rice) Oats (oatmeal oat porridgel Banana Apple whole wneat roti chapati Orange sweet lime Papayal Dalla (broken heat) (mosambi) Mango (seasonal ' Millets: ragi (mandia) ' mderate] jowar, bajra' Guava Pona (thick; minimally processed) Pineapple Whole-grain bread (low salt) Watermelon Unsalted popcorn (air poppedl musknelon Vegetables Dairy & Alternatives Lowfat Include (Fresh seasonal Include ILow-fat) cooked with less ojll & salt) Skimmed or toned milk Green leafy vegetables: | buttermilk [chaas] Lowlatcuro Spinach (palanga sagal Homemade panear (ow fat) Amnaranth' Low-fat yogurt Drumstick leaves Fortified soy milk (sajana saga) Lactose-free milk (ineededh cabbage cauliflower ' Broccol Carrot beetroot Lean Meat, Fish & Eggs Pumpkin (kakharu) ' Include bottle gourd (laul Fish; Rahu catla hilsa laccasional] Ridge gourd snake gourd gnlled arligh: curry Green beans peas Steamed చ0 " Skiness chicken or turkey . Sweet potato potato (bolledlronsted lmitcd quanuty) Egg whites (oeereo Tomato cucumber ash gourd Squash ladies fingcr (bhendi) Lean Meat, Fish & Eggs] Fats & Oils Include (Smal) quantity) ` Include Fish Rohu catla nilsa loccasionallyl Mustard 0 | (tnditonal limitedl Steamed grllled orlight curry Croundnut Oil Skinless chicken or turkey Rice bran oil Egg whites (Vfole cgg lmited) ' olive ol (f availablel Canola DASH DIET For Hypertension Grains & Cereals Fruits Prefer whole grains Include (Prefer wihole grains) | Include Brown rice (hand-pounded rice | (hole frits' preferred): semi-polished rice) Oats (oatmeal oat porridgel Banana Apple whole wneat roti chapati Orange sweet lime Papayal Dalla (broken heat) (mosambi) Mango (seasonal ' Millets: ragi (mandia) ' mderate] jowar, bajra' Guava Pona (thick; minimally processed) Pineapple Whole-grain bread (low salt) Watermelon Unsalted popcorn (air poppedl musknelon Vegetables Dairy & Alternatives Lowfat Include (Fresh seasonal Include ILow-fat) cooked with less ojll & salt) Skimmed or toned milk Green leafy vegetables: | buttermilk [chaas] Lowlatcuro Spinach (palanga sagal Homemade panear (ow fat) Amnaranth' Low-fat yogurt Drumstick leaves Fortified soy milk (sajana saga) Lactose-free milk (ineededh cabbage cauliflower ' Broccol Carrot beetroot Lean Meat, Fish & Eggs Pumpkin (kakharu) ' Include bottle gourd (laul Fish; Rahu catla hilsa laccasional] Ridge gourd snake gourd gnlled arligh: curry Green beans peas Steamed చ0 Skiness chicken or turkey . Sweet potato potato (bolledlronsted lmitcd quanuty) Egg whites (oeereo Tomato cucumber ash gourd Squash ladies fingcr (bhendi) Lean Meat, Fish & Eggs] Fats & Oils Include (Smal) quantity) ` Include Fish Rohu catla nilsa loccasionallyl Mustard 0 | (tnditonal limitedl Steamed grllled orlight curry Croundnut Oil Skinless chicken or turkey Rice bran oil Egg whites (Vfole cgg lmited) ' olive ol (f availablel Canola - ShareChat](https://cdn4.sharechat.com/bd5223f_s1w/compressed_gm_40_img_707890_1f68ede7_1781781705484_sc.jpg?tenant=sc&referrer=pwa-sharechat-service&f=484_sc.jpg "🤹♀️ଜଣା ଅଜଣା ତଥ୍ୟ💁♂️ - DASH DIET For Hypertension Grains & Cereals Fruits Prefer whole grains Include (Prefer wihole grains) | Include Brown rice (hand-pounded rice | (hole frits' preferred): semi-polished rice) Oats (oatmeal oat porridgel Banana Apple whole wneat roti chapati Orange sweet lime Papayal Dalla (broken heat) (mosambi) Mango (seasonal ' Millets: ragi (mandia) ' mderate] jowar, bajra' Guava Pona (thick; minimally processed) Pineapple Whole-grain bread (low salt) Watermelon Unsalted popcorn (air poppedl musknelon Vegetables Dairy & Alternatives Lowfat Include (Fresh seasonal Include ILow-fat) cooked with less ojll & salt) Skimmed or toned milk Green leafy vegetables: | buttermilk [chaas] Lowlatcuro Spinach (palanga sagal Homemade panear (ow fat) Amnaranth' Low-fat yogurt Drumstick leaves Fortified soy milk (sajana saga) Lactose-free milk (ineededh cabbage cauliflower ' Broccol Carrot beetroot Lean Meat, Fish & Eggs Pumpkin (kakharu) ' Include bottle gourd (laul Fish; Rahu catla hilsa laccasional] Ridge gourd snake gourd gnlled arligh: curry Green beans peas Steamed చ0 \" Skiness chicken or turkey . Sweet potato potato (bolledlronsted lmitcd quanuty) Egg whites (oeereo Tomato cucumber ash gourd Squash ladies fingcr (bhendi) Lean Meat, Fish & Eggs] Fats & Oils Include (Smal) quantity) ` Include Fish Rohu catla nilsa loccasionallyl Mustard 0 | (tnditonal limitedl Steamed grllled orlight curry Croundnut Oil Skinless chicken or turkey Rice bran oil Egg whites (Vfole cgg lmited) ' olive ol (f availablel Canola DASH DIET For Hypertension Grains & Cereals Fruits Prefer whole grains Include (Prefer wihole grains) | Include Brown rice (hand-pounded rice | (hole frits' preferred): semi-polished rice) Oats (oatmeal oat porridgel Banana Apple whole wneat roti chapati Orange sweet lime Papayal Dalla (broken heat) (mosambi) Mango (seasonal ' Millets: ragi (mandia) ' mderate] jowar, bajra' Guava Pona (thick; minimally processed) Pineapple Whole-grain bread (low salt) Watermelon Unsalted popcorn (air poppedl musknelon Vegetables Dairy & Alternatives Lowfat Include (Fresh seasonal Include ILow-fat) cooked with less ojll & salt) Skimmed or toned milk Green leafy vegetables: | buttermilk [chaas] Lowlatcuro Spinach (palanga sagal Homemade panear (ow fat) Amnaranth' Low-fat yogurt Drumstick leaves Fortified soy milk (sajana saga) Lactose-free milk (ineededh cabbage cauliflower ' Broccol Carrot beetroot Lean Meat, Fish & Eggs Pumpkin (kakharu) ' Include bottle gourd (laul Fish; Rahu catla hilsa laccasional] Ridge gourd snake gourd gnlled arligh: curry Green beans peas Steamed చ0 Skiness chicken or turkey . Sweet potato potato (bolledlronsted lmitcd quanuty) Egg whites (oeereo Tomato cucumber ash gourd Squash ladies fingcr (bhendi) Lean Meat, Fish & Eggs] Fats & Oils Include (Smal) quantity) ` Include Fish Rohu catla nilsa loccasionallyl Mustard 0 | (tnditonal limitedl Steamed grllled orlight curry Croundnut Oil Skinless chicken or turkey Rice bran oil Egg whites (Vfole cgg lmited) ' olive ol (f availablel Canola - ShareChat")