Healthy and delicious DASH diet meal plan recipes

Healthy and delicious DASH diet meal plan recipes

Danielle Smith specializes in the DASH diet.
Getty/Daniel Smith

  • The DASH diet is designed to lower high blood pressure, but it’s also a healthier way to eat overall.
  • It’s low in salt, but full of whole foods like vegetables and legumes.
  • Nutritionist Danielle Smith shared some of her favorite recipes for the DASH diet.

If you’re thinking about switching to heart health DASH diet You may be wondering where to start.

Business Insider is here to help. This year, Danielle Smith, a registered dietitian working with… Top Nutrition Coachingwho specializes in low-sodium, whole-food diets designed to lower high blood pressure, shared her favorite recipes for the DASH diet with BI.

We’ve put together some of the following into a handy one-day meal plan to help you follow the diet that the American Heart Association says is the healthiest way to eat.

Breakfast: Cranberry and avocado protein smoothie

Grace Carey

Smoothies are a quick and easy way to introduce some fruits and vegetables into your diet. this Cranberry and avocado protein smoothie It also contains an amount of protein, which will help you feel full until lunchtime.

To prepare, blend cranberries, avocado, vanilla protein powder, milk of your choice, and water.

Cranberries are considered a “power fruit” for the DASH diet and contain more anti-inflammatories, Smith said Antioxidants From regular blueberries. Antioxidants can help reduce chronic inflammation, which can contribute to the development of high blood pressure.

Lunch: roasted beet and lentil salad

Beet and lentil salad
Burcu Atalay Tankut/Getty

That’s why I’m a vegetarian Roasted beet and lentil salad, Saute the green beets, and roast the beets themselves, before tossing them with lentils, chopped carrots, onions, and a homemade vinaigrette.

“Beets are good for blood pressure because they are rich in nitrates, which the body converts into nitric oxide, a molecule that helps relax blood vessels, improve blood flow, and ultimately lower blood pressure,” Smith said.

Snack: Greek yogurt with fruits and nuts


The DASH diet allows for two to three servings of dairy products per day, and this simple snack can be quick and easy, too. breakfast.

To prepare it, add any fruit and nuts you like on top of Greek yogurt, which provides calcium, vitamin B12, iodine and probiotics.

Smith recommended adding walnuts, which are an “excellent” source of anti-inflammatory omega-3 fatty acids, and berries because they are full of fiber and antioxidants.

Dinner: Chicken tray with mustard and honey


This one pan recipe It is very easy dinner. Season potatoes, chicken, onions, carrots and Brussels sprouts with curry powder, honey and mustard, then bake in an even layer on a baking sheet for 30 minutes.

This recipe contains all the ingredients of A Balanced mealVegetables and protein can be changed according to your taste and what is seasonal. Smith suggested replacing potatoes with sweet potatoes.

“Eating large amounts of sodium can contribute to… high blood pressure. “Both white and sweet potatoes contain potassium, which helps counteract the effects of sodium,” she said. Potassium relaxes the walls of blood vessels, which can help lower blood pressure.

If you are a vegetarian, you can replace the chicken with chickpeas.

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