- The DASH diet has been named the best diet by the American Heart Association.
- It’s high in vegetables and whole foods, and low in salt, alcohol, and processed foods.
- Nutritionist Danielle Smith shared with insiders four of her favorite lunches to eat while on the DASH diet.
A professional nutritionist dash diethas been voted the healthiest way to eat by heart health experts, and shared her favorite lunch recipe with an insider.
A Dietary Approach to Abstinence high blood pressure A diet low in salt, saturated fat, alcohol, and processed foods, and high in fruits and vegetables, whole grains, legumes, skinless poultry and fish, and low-fat dairy can help fight high blood pressure. . With an emphasis on natural foods, even ordinary people without high blood pressure can take it as a healthy food. healthy diet.
Earlier this year, the DASH diet topped the list of healthy foods compiled by the American Heart Association, surpassing the most popular diets. mediterranean diet, which is widely considered the gold standard. This is because the DASH diet contains less salt and less alcohol.
Daniel SmithA registered dietitian who works with. top nutrition coachingShe told Insider her four favorite lunches, a network of nutritionists Recipes you can eat while on the DASH diet.
vegan beetroot cobb salad
roasted chickpeas, fresh vegetables, green goddess salad Dressings that can be made in advance, this recipe A really healthy and easy lunch option.
Smith recommends using cooked and peeled beats To make this recipe even easier. Beets are great for people with high blood pressure because they contain nitric oxide, potassium and antioxidants, she said, and studies show these ingredients can lower blood pressure.
Even non-vegetarians can increase the protein content by adding grilled chicken or salmon, she says.
avocado and chicken salad
If using leftover chicken, this recipe It takes 5 minutes to make. Simply combine the avocado and Greek yogurt with the herbs and spices for the sauce and mix it with the chicken. Place it on salad greens or wrap it in plastic wrap. Smith recommends sprouted or whole-wheat wraps, or arugula for veggies.
Avocado is one of Smith’s favorites Foods for the DASH DietBecause they contain monounsaturated fats, potassium, and fiber that help regulate blood pressure.
Spicy tuna wrap with chipotle ranch dressing
these wraps The accompanying chipotle-flavored Greek yogurt ranch dressing is super flavorful and packed with protein, fiber, and healthy fats, says Smith.
You can also make an extra Greek yogurt ranch dressing and eat it with baby carrots and peppers as an afternoon snack, Smith said.
Just put lettuce, tomato, avocado, sweet corn and tuna on a tortilla and drizzle with Greek yogurt ranch dressing. Set aside some for dipping.
chicken burrito bowl
these bowls It’s perfect for taking to work as you can prepare meals for the week.
Bite-sized pieces of chicken, peppers, and onions are cooked in taco seasoning, served with rice, homemade salsa, and guacamole and packed in a meal box.
Smith said this lunch is great because it’s high in protein and fiber, and increased fiber intake has been linked to lower blood pressure. You can also make this recipe even more fibrous by substituting brown rice or quinoa for the basmati rice.