DASH diet was initially created for people with high blood pressure problems – to help with this problem without medication. In Feb 2018 DASH diet (Dietary Approaches to Stop Hypertension) was ranked as the best diet for the 8th year in a row by US News & World Report. In this post, you’ll find a collection of the best DASH diet recipes for weight loss.
Interestingly, DASH diet is ranked as the best diet for diabetes, heart health, and weight loss. It’s showing great results in lowering cholesterol and preventing diabetes.
Some other studies have demonstrated that DASH diet is also effective in lowering the risk of other diseases, including kidney stones, stroke, heart disease and cancer.
What do you eat on the DASH diet?
The core foods of the DASH diet meal plan are fruits and vegetables, low-fat and nonfat dairy, along with nuts, beans, and seeds.
The main focus on the DASH diet is on keeping blood sugar on an even level – this results in reducing the risk of diabetes, improved HDL (good cholesterol) and reduced LDL (bad cholesterol). Ultimately, DASH diet helps in weight loss while maintaining a healthy balance for sustainable results.
DASH diet is not just about low salt or low sodium diet – the meal plan increases your consumption of whole grains and lowers grains compared with a typical diet. DASH diet is rich in magnesium, calcium, potassium, and fiber.
High blood pressure diet recommended Food
Have you been diagnosed with high blood pressure? To prevent his condition from further developing, you could look at the healthy high blood pressure diet (DASH diet) which is a natural remedy for solving the blood pressure issues and improving your health overall.
By following DASH diet, you can lower your systolic blood pressure by 7 to 12 points, you can start with eating more fresh vegetables and fruits, and cooking more often.
Before moving to the DASH diet recipes, let’s take a look at some of the most beneficial products to prevent high lower blood pressure.
DASH diet includes a variety of potassium-rich greens, such as spinach, kale, mustard greens and turnip greens. These foods are not adding much to your daily calories and help you lose weight.
- Fresh Fruit
While following the high blood pressure diet, you are recommended to eat more fresh fruit which will increase your consumption of fiber, antioxidants, and electrolytes like potassium and magnesium.
Some of the best fruits for DASH diet include berries, citrus, kiwi, apples, and melon.
- Beans and Legumes
To increase the consumption of fiber, protein, antioxidants and vitamin B you need to add to your weekly diet lentils, chickpeas, black beans and adzuki beans. They are almost completely free of sodium (try to avoid canned beans, or at least rinse them very thoroughly). As a healthy meal alternative, you need to have beans and legumes at least twice a week.
- Lean Proteins
To maintain healthy energy and blood sugar levels, you need to include anti-inflammatory omega-3 foods (seafood, salmon, sardines, and halibut).
- Healthy Fats
Nuts and seeds, avocados, coconut oil and extra virgin olive oil include healthy fats which help stabilize blood sugar levels. Replacing some saturated fats from animal foods and butter with healthy fats helps prevent cardiovascular issues.
- Whole Grains (Sprouted for best results)
Whole grains are a great source of fiber and certain minerals are known to lower blood pressure, these foods include brown rice, amaranth, buckwheat, quinoa, barley, farro, wheat berries, teff, and millet.
- Organic, sugar-free Dairy Products
DASH diet includes low-fat or fat-free dairy products like milk and yogurt, but make sure it’s sugar-free and organic to intake protein, calcium, and probiotics.
The Best DASH Diet Recipes
14. Spicy Bean Chili
Vegetarian chili at its finest.
13. Grilled Banana Split Breakfast Bowl
It’s like having dessert for breakfast.
12. Herbed Wild Mushroom Oatmeal
A savory take on oatmeal for breakfast.
11. Clean Eating Cinnamon Carrots And Chicken Sheet Pan Dinner Recipe
This clean eating cinnamon carrots and chicken sheet pan dinner is a simple, easy way to get a healthy dinner on the table!
10. Leafy Rotisserie Chicken Salad with Creamy Tarragon Dressing
A fresh and delicious take on chicken salad.
9. Paleo Taco Salad
“Suitable for Low-sodium, migraine, gluten-free, reduced-sugar, nut-free, dairy-free diets. The vegan option is given.”
8. Slow Cooker Sweet Potato Chili
In this DASH recipe, healthy beans are accompanied by multiple spices (chili powder, cumin, paprika, coriander, and cayenne) which fill the dish with flavor without sodium intake.
7. Sesame Ginger Chicken Stir-Fry With Cauliflower Rice
6. Easiest Baked Fish | Clean Eating
5. Low Sodium Spaghetti Sauce
4. Roasted Tofu & Peanut Noodle Salad
3. Spinach, Mushroom, and Feta Cheese Scramble
2. Recipe: Weight Loss Soup
“This recipe is a great freezer-friendly option, so double your batch and freeze for the nights you just can’t find time to cook.”