Improve your Heart with the DASH Method
While heart disease is the leading cause of death for all Americans, Hispanics and African-Americans face a greater risk of heart disease. African-Americans have increased rates of high cholesterol, diabetes, obesity, and high blood pressure- all of which increase the rate of heart disease.
Moreover, researchers have found out that African-Americans can inherit a gene that makes them more salt-sensitive. The gene may also be associated with raising their risk of heart disease and obesity, both of which increase the risk of high blood pressure.
DASH is an acronym for “Dietary Approaches to Stop Hypertension.” The DASH diet plan adheres to heart-healthy standards, including restricting saturated fat and cholesterol. The diet focuses on increasing the consumption of foods high in nutrients to help decrease blood pressure. The diet includes foods rich in minerals (such as calcium, magnesium, and potassium), fiber, and protein. DASH diet also incorporates nutrient-dense meals to ensure that other nutritional requirements are met.
DASH recommends avoiding meals that elevate blood pressure. Foods that elevate blood pressure include salt, red meat, saturated and trans fats, and sugary beverages or meals.
Some examples of heart-healthy foods that lower the risk of heart disease includes bananas, legumes, unsalted popcorn, dark chocolate, raspberries, garlic, quinoa, avocados, fish, potatoes, chicken, legumes, spinach, pomegranates, olive oil, low-fat dairy, oats, grains, and seeds.
Heart-Healthy Recipes for Hypertension
1. Oats with Peanut Butter
The recipe consists of proteins and healthy fats, as well as fruit. That means the ingredients meet all of the DASH diet’s requirements for a breakfast meal. Additionally, it requires only five minutes of active preparation time, making it a time-saving recipe.
2. Bowl of Brown Rice with Southwestern Flair
This dish contains ingredients such as avocado, olive oil, and black beans. The recipe’s base is brown rice, which counts as nutritious grains. It is also topped with shredded cheese, which counts as a dairy dish on the eating plan.
3. Low-Sodium Chicken Fajitas
Since the DASH diet is frequently used to help people manage their blood pressure, it is critical to use a small amount of salt during the preparation process. You can use a variety of additional spices to enrich the taste of the meal. The herbs like onion and garlic can contribute to the meal’s nutritional density.
4. Chicken Sesame
This sesame chicken dish is a low-fat variation of your favorite Asian cuisine.
Rice vinegar, sesame seeds, soy sauce, and ginger combine to create a delicious protein main course. You can serve with cauliflower rice or brown rice for a complete dinner.
5. Pressure Cooker Chicken with Veggies, And Honey Garlic Glaze
The meal is made with chicken thighs, green beans, baby carrots, and potatoes, covered in a tangy, flavorful sauce.
This recipe is packed with vegetables, protein, and healthy fats, making it an ideal dinner.
The dash diet is nutritious and well-balanced. The diet is high in vegetables, seeds, fruits, lean meat, and nuts, promoting a healthy gut microbiome. Additionally, it provides you with the nutrients and fiber needed for optimal health.
The diet also helps maintain a healthy blood sugar level, lowers sugars and saturated fats, and promotes the consumption of healthy fats like oily fish. All these help reduce the risk of diabetes, heart disease, and high blood pressure.