3 DASH Diet Recipes to Lower Blood Pressure and Cholesterol

Contents:

Medical Video: Recipes to Lower Blood Pressure

Hypertension (high blood pressure) and heart disease can actually be controlled by eating healthy food. Applying a healthy diet everyday can also trigger you to eat healthy foods more regularly and become habits in the end.

Well, to help maximize prevention of the risk of heart disease and hypertension that can be present at any time. It's a good idea to try to follow a healthy diet from the DASH diet. What is the DASH diet? Are there DASH diet recipes that are easy and can be tried at home?

What is the DASH diet?

The DASH diet stands for Dietary Approaches to Stop Hypertension. This is a healthy diet that is believed to help reduce blood pressure and high cholesterol.

This DASH diet is the same as other healthy diets. This diet has certain advantages. In addition to lowering blood pressure, this diet also reduces the risk of heart disease, stroke and cancer. This diet can help you achieve and maintain a healthy weight without certain dietary restrictions.

When you follow the DASH diet, you will eat more fruits and vegetables, combined with low-fat dairy foods, lean meats, poultry, fish, nuts and seeds.

The DASH diet focuses on fats and cholesterol that are low in saturated fat, has a number of proteins and is rich in vitamins, minerals, and fiber. If you want to try a healthy lifestyle from the DASH diet, let's try with some of these simple DASH diet recipes.

Daily DASH diet recipes

1. Chocolate smoothies with bananas and avocados for breakfast

Banana Avocado Chocolate Smoothies

Materials needed:

  • 2 cups vanilla flavored soy milk (orplain)
  • 1/2 slice of avocado meat
  • 1 medium banana, peeled
  • ¼ cup unsweetened chocolate powder
  • 2 teaspoons of sugar (can be replaced)stevia)

How to make:

Mix all the ingredients above into a blender. Blend until smooth and serve as soon as possible as a healthy and fast breakfast.

2. Chicken salad for lunch

Source: Food Network

This DASH diet recipe contains nutrients and fiber contained in vegetables. Do not forget to add nutritional content of protein from chicken. Here's how to make a healthy chicken salad for a DASH diet recipe.

Materials needed:

  • 1 teaspoon of pepper and salt
  • 3 tsp fish sauce
  • 4 ounces of chicken breast without skin and bones
  • 1 bowl mixed with lettuce, tomatoes, peas, cabbage, apple slices, cucumber and carrots

How to make:

  • First, rub chicken breast with pepper and salt.
  • Bake for 15-20 minutes at 80 degrees Celsius.
  • Make a salad mixture with vegetables that have been cleaned and stirred together.
  • Don't forget to also mix fish sauce to add flavor.
  • After that, place the topping of grilled chicken breast on top. Easy and healthy salads are ready to be enjoyed.

3. Grilled broccoli for dinner

Source: Platings & Pairings

Materials needed:

  • 500 grams of broccoli big stem, cut into 5 cm
  • 4 tablespoons of olive oil, divided
  • 1/2 tsp mixture of salt, pepper and chili powder
  • 1/4 tsp of freshly ground black pepper
  • 4 garlic cloves, peeled and chopped

How to make:

  • First, heat the oven to 230 degrees Celsius.
  • Prepare a large bowl, then provide the broccoli that has been peeled and washed.
  • Stir in the broccoli with 3 spoons of olive oil, sprinkle with salt, pepper, pepper and chili spices.
  • Bake broccoli for 15 minutes.
  • After that, lift and sprinkle broccoli with minced garlic.
  • Bake the broccoli mixture again for 10 minutes.
  • Broccoli is ready for dinner.

Alternative ways to make baked broccoli without oven:

  • Heat the nonstick teflon over medium heat.
  • Add the broccoli that has been distributed with olive oil and herbs.
  • Stir in the Teflon until it's slightly cooked, then sprinkle the minced garlic.
  • Mix all ingredients in the Teflon until evenly distributed and turn off the heat when done.
  • Broccoli is ready to be served.
3 DASH Diet Recipes to Lower Blood Pressure and Cholesterol
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