By Stephanie Booth
WebMD Feature
The DASH (Dietary Approach to Stop Hypertension) diet helps you control your blood pressure. It's simpler, and tastier, than you may think.
The key to eating well isn’t banning “bad” foods, but embracing the good-for-you options, says Melissa Rifkin, RD, a bariatric dietitian at Montefiore Medical Center in New York.
“People hear the word ‘diet’ and want to run the other way, but DASH is great for anyone who wants to lower blood pressure and reduce their risk of heart disease.”
To get you started, here are a day’s worth of tasty DASH-friendly recipes shared by nutrition and fitness expert Janet Bond Brill, PhD, RD, in her book, Blood Pressure Down.
Breakfast: Chocolate Smoothie With Avocado and Banana
Ingredients:
2 cups vanilla soy milk
1/2 avocado, pitted and peeled
1 medium banana, peeled
1/4 cup unsweetened cocoa powder
2 individual packets Splenda
Instructions:
Place all ingredients in a blender and process until smooth. Serve immediately.
Serves 2.
Nutrition per 12-ounce serving:
Calories: 252
Sodium: 102 milligrams
Potassium: 822 milligrams
Magnesium: 122 milligrams
Calcium: 390 milligrams
Fat: 12 grams
Saturated Fat: 2 grams
Cholesterol: 0 milligrams
Carbohydrate: 33 grams
Dietary Fiber: 8 grams
Sugars: 8 grams
Protein: 11 grams
Snack: Soy Nut and Apricot Trail Mix
Ingredients:
1 cup roasted soy nuts
1 cup roasted, shelled pistachios
1 cup pumpkin seeds
1 cup dried apricots, chopped
1 cup raisins
Instructions:
Mix all ingredients in a bowl. Scoop into 1/4-cup portions, and place each portion in a zip-top snack bag.
Yields 5 cups.
Nutrition per 1/4-cup serving:
Calories: 198
Sodium: 4 milligrams
Potassium: 487 milligrams
Magnesium: 106 milligrams
Calcium: 40 milligrams
Fat: 11 grams
Saturated Fat: 2 grams
Cholesterol: 0 milligrams
Carbohydrate: 18 grams
Dietary Fiber: 3 grams
Sugars: 8 grams
Protein: 11 grams
source : Easy DASH Diet Recipes
