- The DASH diet has been declared healthier than the Mediterranean diet.
- It prioritizes whole foods, fruits, and vegetables, while limiting salt and processed foods.
- Dietitian Danielle Smith shares her top four snacks for those following the DASH diet.
A dietitian specializing in the DASH diet, which has been deemed the healthiest diet by experts in heart health, has shared her preferred snacks with Insider.
The Dietary Approaches to Stopping Hypertension (DASH) diet aims to improve heart health by minimizing salt, saturated fats, alcohol, and processed foods. It emphasizes whole foods, such as fruits, vegetables, whole grains, legumes, skinless poultry, fish, and low-fat dairy products.
As a result, it ranked first on the American Heart Association’s list of healthy diets this year, surpassing the Mediterranean diet as the healthiest eating pattern. The DASH diet also offers a nutritious option for those without high blood pressure.
Danielle Smith, a registered dietitian associated with Top Nutrition Coaching, a network of dietitians, shared her four favorite snacks for those following the DASH diet with Insider.
Wild blueberry peanut butter dip with fruit and veg
You can pair this wild blueberry and peanut butter dip with any fruits and vegetables of your choice. Smith suggests apple slices, carrots, or jicama.
Simply blend wild blueberries with peanut butter in a blender. Unsalted peanut butter made from natural ingredients is ideal for the DASH diet, but Smith mentions that it works just as well with almond or sunflower seed butter.
Smith states, “This snack is rich in fiber and healthy fats, keeping you satisfied between meals. It can also be a great addition to a charcuterie board.”
In a previous interview with Insider, Smith highlighted that wild blueberries are a “powerhouse fruit” for the DASH diet due to their higher content of anti-inflammatory antioxidants compared to regular blueberries. Chronic inflammation has been associated with cancer, heart disease, and Alzheimer’s disease.
Beet hummus with dippable vegetables or crackers
This beet hummus recipe involves blending your ingredients with herbs and seasonings in a food processor. Smith recommends whole grain crackers or crunchy vegetables as accompaniments.
According to Smith, beets are a “secret weapon for blood pressure regulation.” The AHA states that beets are rich in nitrates, which have been strongly linked to lower blood pressure.
Protein bars
“Protein bars are a convenient on-the-go option that provide a protein boost,” says Smith.
She recommends choosing protein bars with minimal ingredients. Insider has previously published an article on the best protein bars that are minimally processed, free from added sugar, and high in protein.
Greek yogurt with fruit and nuts
For this snack, combine Greek yogurt with your choice of fruits and nuts.
Smith suggests walnuts as an “excellent source of anti-inflammatory omega-3 fatty acids,” and recommends berries for their fiber content and antioxidant properties.
Greek yogurt is a great source of protein and helps meet the DASH diet’s recommendation of two to three daily servings of dairy. It also provides calcium, vitamin B12, iodine, and probiotics, making it a healthier alternative to regular yogurt.
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.
