In the realm of heart-healthy diets, the DASH diet reigns supreme according to experts. Dietitian Danielle Smith specializes in this low-salt diet and has generously shared her top four DASH diet dinner recipes.
The DASH diet, which stands for Dietary Approaches to Stopping Hypertension, was originally formulated to aid individuals with hypertension by focusing on reducing blood pressure through the minimization of salt levels, saturated fats, and added sugar. This diet promotes the consumption of fruits, vegetables, legumes, whole grains, low-fat dairy, nuts, skinless poultry, and fish, while limiting red meat and alcohol.
The American Heart Association has recently ranked the DASH diet above the Mediterranean diet in terms of its heart-healthy benefits. The DASH diet’s lower alcohol and salt content have proven to be more advantageous for heart health compared to the Mediterranean diet, which includes alcohol in moderation.
Dietitian Danielle Smith, associated with Top Nutrition Coaching, has curated her favorite dinner recipes that align with the DASH diet. Smith specifically selected these recipes for their inherent cardiovascular benefits.
Baked Salmon and Asparagus
One of Smith’s top choices is a simple yet flavorsome recipe for baked salmon and asparagus. Seasoned with lemon and fresh herbs, this dish can be transformed into a complete meal by incorporating a complex carbohydrate such as quinoa or farro.
Research has shown that regular consumption of salmon is linked to decreased blood pressure and a potential reduction in the risk of coronary heart disease. Salmon is rich in omega-3, known for its anti-inflammatory properties that contribute to lower blood pressure.
Slow Cooked Chicken Tacos
This effortless recipe for slow cooked chicken tacos is perfect for busy individuals who own a slow cooker. Seasoned chicken is cooked slowly throughout the day and can be assembled in the evening by adding corn tortillas, homemade shredded cabbage slaw, avocado, and a dash of lime.
To make this meal more in accordance with the DASH diet, Smith recommends pairing it with vegetables. A side salad or grilled vegetables would be ideal companions for this dish.
Cabbage, known for its high nitrate content, is suggested by the National Council on Aging as a means to lower blood pressure and improve hypertension.
Turkey Chili
For those seeking a hearty and easy-to-prep meal, Smith suggests her turkey chili recipe. This dish provides a good source of fiber from the beans, which promotes satiety, and turkey serves as a lean-protein option.
Reducing the sodium content of this recipe can be achieved by rinsing the beans and opting for canned tomatoes with no added salt.
Sheet Pan Honey Mustard Chicken
This recipe offers a balanced and DASH-approved meal with the convenience of using only one sheet pan. Honey, mustard, and curry powder are used to season chicken, potatoes, onions, carrots, and Brussels sprouts. After arranging them in an even layer on the sheet pan, the mixture is baked for 30 minutes.
Smith suggests experimenting with different vegetables and proteins depending on what is in season. Sweet potatoes can be substituted for potatoes, for example. Both white and sweet potatoes contain potassium, which helps counter the effects of sodium by relaxing the blood vessels.
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