- The DASH diet was ranked as the top diet by the American Heart Association.
- It emphasizes vegetables, whole foods, and limits salt, alcohol, and processed foods.
- Dietitian Danielle Smith shares four delicious lunch recipes suitable for the DASH diet.
A registered dietitian specializing in the DASH diet, renowned for its heart health benefits, shared her preferred lunch recipes with Insider.
The DASH diet, known as the Dietary Approaches to Stopping Hypertension, is effective in controlling high blood pressure due to its low levels of salt, saturated fats, alcohol, and processed foods, while promoting the consumption of fruits, vegetables, whole grains, legumes, lean meats, and low-fat dairy. It is also suitable as a healthy diet for individuals without high blood pressure due to its focus on whole foods.
The DASH diet topped the list of healthy diets compiled by the American Heart Association earlier this year, surpassing the widely popular Mediterranean diet. Its lower sodium and alcohol content contribute to its excellent ranking.
Danielle Smith, a registered dietitian affiliated with Top Nutrition Coaching, shared her four favorite lunch recipes for the DASH diet.
Vegan beet cobb salad
This incredibly healthy and easy-to-make lunch option combines roasted chickpeas, fresh vegetables, and a pre-made green goddess salad dressing. For convenience, pre-cooked and peeled beets can be used. Beets are particularly beneficial for individuals with high blood pressure due to their nitric oxide, potassium, and antioxidant content.
Non-vegans can enhance the protein content by adding grilled chicken or salmon.
Avocado and chicken salad
This recipe takes only five minutes to prepare using leftover chicken. It involves combining avocado, Greek yogurt, and herbs and spices to create a delicious sauce, which is then mixed with the chicken. Serve the mixture on top of salad greens or in a wrap using a sprouted or whole grain wrap or arugula.
Avocados are highly recommended for the DASH diet because they contain monounsaturated fats, potassium, and fiber, all of which contribute to regulating blood pressure.
Spicy tuna wraps with chipotle ranch dressing
These flavorful wraps are packed with protein, fiber, and healthy fats. The accompanying chipotle-flavored Greek yogurt ranch dressing adds an extra kick. Additionally, the leftover dressing can be enjoyed as a snack with baby carrots or bell peppers.
To make the wraps, simply layer lettuce, tomatoes, avocado, sweetcorn, and tuna onto tortillas and drizzle with the Greek yogurt ranch dressing.
Chicken burrito bowls
These meal-prep-friendly bowls are fantastic for work lunches. Season bite-sized chicken, peppers, and onions with taco seasoning, and pack them with rice, homemade salsa, and guacamole.
This lunch option is rich in protein and fiber, with increased fiber intake being associated with reduced blood pressure. For added fiber, substitute basmati rice with brown rice or quinoa.
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