Dash Diet Recipes for Better Health


The DASH diet plan was created for the purpose of lowering blood pressure without medication in research that was created by the National Heart, Lung and Blood Institute  to stop hypertension. The first DASH diet research showed that it could lower blood pressure as well as the first line blood pressure medications, even with a sodium intake of 3300 mg/day. It has since been proven to be an effective way to lose weight and get healthier at the same time. It’s also full of fabulous, delicious, real food. Here are some Dash Diet Recipes for Better Health.

Dash Diet Recipes for Better Health

Chicken Salad with Mango Vinaigrette

An excellent source of protein, vitamin A, vitamin D, thiamin, riboflavin, niacin, vitamin B6, potassium calcium, phosphorus, magnesium and iodine, and a good source of vitamin C, folate, pantothenic acid, iron, zinc and copper.

Dash Diet Recipes for Better Health

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Brussell Sprouts with White Beans 

The second of 7 Dash Diet Recipes for Better Health, is Brussell Sprouts with White Beans.

Brussels sprouts are rich in many valuable nutrients. They are an excellent source of vitamin C and vitamin K. They are also a great source of numerous nutrients including vitamin B6, dietary fiber, choline, copper, vitamin B1, potassium, phosphorus and omega-3 fatty acids.

Dash Diet Recipes for Better Health

Beans are an inexpensive source of protein, especially when compared to fresh meat. Aside from protein, complex carbs and fiber, beans contain a powerhouse of nutrients including antioxidants, and vitamins and minerals, such as copper, folate, iron, magnesium, manganese, phosphorous, potassium and zinc

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PB & J French Toast Waffles

A serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6.

Dash Diet Recipes for Better Health

Photo by dashdiet.net

Research also shows that eating peanuts can decrease your risk of heart disease, diabetes, and other chronic health conditions.

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Grilled Banana Split Breakfast Bowl

Bananas are loaded with essential vitamins and minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6.

Dash Diet Recipes for Better Health

Photo courtesy of Livestrong.com

All of these nutrients contribute to the proper functioning of the body and keeping you healthy. The high content of potassium in bananas makes it a super fruit.

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Spinach Stuffed Turkey Burgers

Another of our great Dash Diet Recipes for Better Health is the Spinach Stuffed Turkey Burger.

Spinach is low in fat and even lower in cholesterol. It’s also high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.

Dash Diet Recipes for Better Health

Photo courtesy of Livestrong.com

Turkey meat is a source of iron, zinc, potassium and phosphorus. It is also a source of vitamin B6 and niacin, which are both essential for the body’s energy production.

This recipe incorporates nutritious ingredients such as oats, garlic, lemon juice and an egg, to provide a taste and texture that’s irresistible.

Click here to get this delicious recipe.

 

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