- The DASH diet: A Guide to Reducing Hypertension and Improving Heart Health
- Discover Dietitian Danielle Smith’s Favorite Healthy Desserts for the DASH Diet
- Indulge in Sweet Treats that Keep Refined Sugar to a Minimum
A talented registered dietitian with a specialization in the renowned DASH diet* reveals her top choices for delightful and healthy desserts. Learn how to satisfy your sweet tooth while adhering to the recommendations of the DASH diet.
Danielle Smith, a celebrated expert in nutrition, associated with the esteemed dietitian network Top Nutrition Coaching, believes that dessert does not have to be off-limits when following the Dietary Approaches to Stopping Hypertension (DASH) diet. The DASH diet focuses on reducing salt, saturated fats, processed food, and alcohol intake to manage high blood pressure. Here’s how you can opt for healthier dessert options**.
The American Heart Association highly recommends the DASH diet, which surpassed the Mediterranean diet***, known as the healthiest eating plan. The DASH diet promotes the consumption of whole, unprocessed foods like fruit, vegetables, skinless fish and poultry, low-fat dairy, legumes, and whole grains, thereby providing comprehensive health benefits.
Let’s take a look at some of the delectable and wholesome desserts recommended by Smith.
Indulge in a Deep Dish Cookie Pie
Elevate your dessert game with this unique cookie pie recipe. It adds a healthy twist by incorporating white beans or chickpeas as a secret ingredient. Blend all the ingredients until smooth, add chocolate chips, and bake to perfection. Smith explains that the beans or chickpeas increase the protein and fiber content of the dessert, and dark chocolate chips offer valuable antioxidants. Remember to drain canned goods to reduce salt intake, as they tend to contain higher sodium levels. By replacing refined sugar with natural sweeteners, this recipe complies with the recommended three to five tablespoons of sugar per week on the DASH diet, according to the Mayo Clinic.
Savor the Goodness of Dark Chocolate Covered Frozen Bananas
Treat yourself to a simple yet satisfying dessert by preparing dark chocolate covered frozen bananas. All you need to do is dip bananas into dark chocolate and freeze them. This allows you to have a batch ready to enjoy straight from the freezer whenever you desire. Bananas are rich in potassium, which promotes a healthier sodium-potassium balance in the body. According to the Centers for Disease Control and Prevention, most Americans consume excessive sodium and inadequate potassium, and increasing potassium intake can help manage blood pressure. Dark chocolate offers antioxidants and contains flavonoids, which are beneficial for individuals with hypertension.
Relish the Simplicity of Berries and Whipped Cream
Satisfy your sweet tooth in no time with this quick and easy sweet treat — berries and whipped cream (or dairy-free alternative). Simply top one cup of your favorite berries with your choice of whipped topping. This dessert is naturally sweet and offers the added benefits of fiber from the berries. Each berry carries specific advantages of its own. For instance, strawberries are packed with vitamin C, while blueberries are a rich source of vitamin K and antioxidants.
Treat Yourself to a Homemade Cherry Crumble
Create a delightful vegan and gluten-free cherry crumble by combining oats and flour, and layering them atop cherries before baking. Pair the crumble with whipped cream to meet your recommended daily intake of dairy as per the DASH diet. Tart cherries have been associated with better blood pressure regulation, while all cherries provide antioxidants, vitamins, and minerals. The oats in the crumble topping are an excellent source of fiber. The soluble fiber found in oats helps reduce the risk of heart disease and promotes a feeling of fullness.
By incorporating these delightful desserts into your DASH diet, you can indulge your sweet cravings while nourishing your body with wholesome ingredients. Enjoy the benefits of maintaining a healthy lifestyle without sacrificing the joy of dessert!
Footnotes:
* The DASH (Dietary Approaches to Stop Hypertension) diet is designed to lower blood pressure and improve heart health.
** It is important to consult with a healthcare professional or registered dietitian before making any significant changes to your diet.
***The Mediterranean diet emphasizes plant-based foods, healthy fats, and moderate portions of fish and poultry.
Denial of responsibility! Vigour Times is an automatic aggregator of Global media. In each content, the hyperlink to the primary source is specified. All trademarks belong to their rightful owners, and all materials to their authors. For any complaint, please reach us at – [email protected]. We will take necessary action within 24 hours.
