Understanding the DASH Diet
The DASH diet, or Dietary Approaches to Stop Hypertension, is a dietary pattern promoted by the U.S.-based National Heart, Lung, and Blood Institute (part of the National Institutes of Health, an agency of the United States Department of Health and Human Services) to prevent and control hypertension.
What is the DASH Diet?
The DASH diet is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. The DASH diet is often recommended to lower blood pressure. Its premise is simple: eat more veggies, fruits, whole grains, lean proteins, and low-fat dairy, and avoid sodium, sweetened beverages, and saturated fats.
Why the DASH Diet?
Hypertension, or high blood pressure, is a common condition that will catch up with most people who live into older age. Blood pressure is the force of blood pressing against the walls of your arteries. When it’s too high, it raises the heart’s workload and can cause serious damage to the arteries. Over time, uncontrolled high blood pressure increases the risk of heart disease, stroke, and kidney disease.
Hence, the DASH diet is a lifelong approach to healthy eating that’s designed to help treat or prevent high blood pressure (hypertension). The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium, and magnesium.
How Does the DASH Diet Work?
By following the DASH diet, you may be able to reduce your blood pressure by a few points in just two weeks. Over time, your systolic blood pressure could drop by eight to 14 points, which can make a significant difference in your health risks.
Because the DASH diet is a healthy way of eating, it offers health benefits besides just lowering blood pressure. The DASH diet is also in line with dietary recommendations to prevent osteoporosis, cancer, heart disease, stroke, and diabetes.
DASH Diet: What to Eat
- Grains: 6 to 8 servings a day
- Vegetables: 4 to 5 servings a day
- Fruits: 4 to 5 servings a day
- Dairy: 2 to 3 servings a day
- Lean meat, poultry, and fish: 6 or fewer servings a day
- Nuts, seeds, and legumes: 4 to 5 servings a week
- Fats and oils: 2 to 3 servings a day
- Sweets: 5 or fewer a week
The DASH diet is a healthy and balanced eating plan that can help reduce the risk of serious health problems, including high blood pressure, heart disease, and stroke. It’s all about making smart choices and building healthy habits, one meal at a time.
Let’s delve into the top 10 DASH diet recipes featured on Desire Recipes. These recipes are not only delectable but also adhere to the Dietary Approaches to Stop Hypertension (DASH) diet, which emphasizes reducing sodium intake and promoting heart health.
1. Cheddars Honey Dijon Chicken
This Cheddars Honey Dijon Chicken Recipe is a simple, delicious, and perfect choice for a family dinner or a quick weeknight meal.
2. Chocolate Protein Waffle
Kickstart your weight loss journey with this Chocolate Protein Waffle recipe. It’s a great way to start your day.
3. Larb Gai
Experience the unique blend of textures and flavors of Larb Gai, a traditional Thai salad that is a popular dish in Thai cuisine.
4. Olga’s Peasant Soup
Olga’s Peasant Soup is a delicious recipe that you can easily make at home. It’s a must-try for all food lovers.
5. Shrimp Tacos
These shrimp tacos are a perfect weeknight recipe that is not only filling but also quick to prepare. The tacos start with succulent, lightly seasoned and grilled shrimps, tucked into a warm, soft tortilla.
6. Caramelized Onion Pizza
Embark on a culinary journey with the delightful realm of Caramelized Onion Pizza with Spinach and Eggs.
7. Roasted Mushroom Sandwiches
The Roasted Mushroom Sandwiches are irresistibly delicious. The bread will make your taste buds go wild.
8. Taco Bell Cinnabon Delights
Taco Bell Cinnabon Delights are a perfect dessert for those who want to indulge in a sweet treat without straying from their DASH diet.
9. Mcalister’s Chicken Tortilla Soup
Mcalister’s Chicken Tortilla Soup is a hearty and comforting dish that’s perfect for a chilly day.
10. BJ Brewhouse Avocado Egg Rolls
BJ Brewhouse Avocado Egg Rolls are a delicious and healthy snack that’s perfect for those on the DASH diet.
Remember, the DASH diet isn’t technically a “diet” of sorts but just more so a better way to eat. It’s more focused on reducing the amount of sodium in your daily diet. So, enjoy these recipes and the many more available on Desire Recipes, knowing you’re taking a step towards healthier eating.
Happy cooking and healthy eating!