Free Recipes with DASH Diet — Food and Health Communications (2024)

FAQs

Can you eat eggs on the DASH diet? ›

You eat moderate portions of: Fat-free or low-fat dairy products. Whole grains. Lean meats, poultry, beans, soy foods, legumes, and eggs and egg substitutes.

Start your day with a healthy and delicious breakfast by trying out these Dash Diet pancake recipes. Discover how to make fluffy and nutritious pancakes that are perfect for a balanced diet.

The top fruits for lowering blood pressure include bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, honeydew melon, tomatoes, citrus fruit, berries, and more.

Peanuts and peanut butter are recommended by DASH's eating plan as foods of choice: 1.5 oz of peanuts or 2 tablespoons of peanut butter can be chosen 4-5 times per week because peanuts and other nuts are acknowledged as good sources of energy, magnesium, protein, fiber and other nutrients.

Here's a look at the recommended servings from each food group for a 2,000-calorie-a-day DASH diet: Grains: 6 to 8 servings a day. One serving may be 1/2 cup of cooked cereal, rice or pasta, 1 slice of bread or 1 ounce dry cereal. Vegetables: 4 to 5 servings a day.

Try these snack ideas: unsalted pretzels or nuts mixed with raisins; graham crackers; low fat or fat-free frozen yogurt; and popcorn with no-salt or butter added. Best option: a variety of raw vegetables.

Instead of snacking on chips or sweets, eat unsalted pretzels or nuts, raisins, low-fat and fat-free yogurt, frozen yogurt, unsalted plain popcorn with no butter, and raw vegetables.

Examples of the recommended foods in this category include fresh chicken breast or legs, fresh turkey breast, loin cuts of beef, sirloin, round steak, extra-lean ground beef, pork loin roast, pork tenderloin, fresh fish, and low-sodium canned tuna.

What food lowers blood pressure quickly? ›

No single food can quickly lower blood pressure. However, some foods may help a person lower their blood pressure in general. These include anthocyanin-rich berries , bananas and other foods containing potassium, beetroot juice and beets, leafy green vegetables , and more.

Eat this: vegetables, fruits, whole grains, fat-free or low-fat dairy, fish, poultry, beans, nuts and seeds, vegetable oils. Limit this: fatty meats, full-fat dairy, sugar sweetened beverages, sweets, sodium intake.

Limit foods with lots of added sugar, such as pies, flavored yogurts, candy bars, ice cream, sherbet, regular soft drinks and fruit drinks.

Reduce caffeine

∎ Choose decaffeinated coffee, tea and diet sodas. ∎ If you do have caffeinated beverages, do not exceed two per day. ∎ Avoid caffeine-containing medications such as Anacin, Dristan, Excedrin Extra Strength, Midol, NoDoz and Vivarin.

Eggs are low in sodium and thus allowed in the DASH diet. However, eggs contain cholesterol, so limit egg yolk intake to no more than four per week.

Yes, eggs are acceptable on the DASH diet. Eggs are full of high-quality protein. Avoid pairing eggs with processed meats such as bacon or sausage that is high in saturated fats and sodium.

After analysis of the data, the study authors concluded that eating five or more eggs weekly had no ill effects on blood sugar or blood pressure. In fact, they found that a moderate intake of eggs might even improve blood sugar and reduce people's risk of having high blood sugar and type 2 diabetes.

Eggs don't have a direct impact on blood pressure, Dr. Hausvater adds—for example, eating a couple eggs won't cause a surge upward or a sudden downward dip—but they may have an indirect effect because they contain potassium and calcium, which contribute to lower blood pressure.