3 DASH Diet Recipes to Lower Blood Pressure and Cholesterol

Hypertension (high blood pressure) and heart disease can actually be controlled by eating healthy foods. Applying a healthy daily diet can also trigger you to eat healthier foods more often and eventually become a habit.

Well, to help maximize the risk of heart disease and hypertension that may be present at any time. It’s a good idea to try a healthy diet from the DASH diet. What is a DASH diet? Is there a simple DASH diet recipe you can try at home?

What is a DASH diet?
Diet DASH stands for Dietary Approaches to Stop Hypertension. This is a healthy diet believed to help reduce blood pressure and high cholesterol.
This DASH diet is just like any other healthy diet. This diet has several benefits. In addition to lowering blood pressure, this diet also reduces the risk of heart disease, stroke, and cancer. This diet can help you achieve and maintain a healthy weight without having any dietary restrictions.

When you follow the DASH diet, you will eat more fruits and vegetables, combined with low fat dairy foods, lean meats, poultry, fish, nuts, and grains.

The DASH diet focuses on saturated fats and cholesterol, has a high amount of protein and is rich in vitamins, minerals, and fiber. If you want to try the healthy lifestyle of a DASH diet, let’s try out some of these simple DASH diet recipes.

Daily DASH diet recipes
1. Chocolate smoothie with banana and avocado for breakfast
Materials needed:

2 cups vanilla bean (or plain) soy milk
― slice of avocado fruit
1 medium sized banana, peeled
ž cup chocolate powder without sweetener
2 teaspoons of sugar (can be substituted for stevia)
How to create one:

Mix all the above ingredients into a blender. Blender until smooth and serve as soon as possible for a healthy and quick breakfast.

2. Chicken salad for lunch
This DASH diet recipe contains nutrients and fiber contained in vegetables. Don’t forget to add protein nutrients from chicken. Here’s how to make a healthy chicken salad for a DASH diet recipe.

Materials needed:

1 tsp pepper and salt
3 tsp fish sauce
4 ounces of chicken breast without skin and bones
1 bowl of lettuce, tomatoes, peas, cabbage, slices of apple, cucumber, and carrot
How to create one:

First, cover the chicken breast with pepper and salt.
Bake for 15-20 minutes at 80 degrees Celsius.
Make salad batter with cleaned vegetables and stir in one.
Also, remember to mix fish sauce for added flavor.
Next, place the roasted chicken breast topping on top. A simple, healthy salad is ready to be enjoyed.
3. Roasted broccoli for dinner
Materials needed:

500 grams of large broccoli stem, cut into 5 cm
4 tbsp olive oil, divide
1/2 tsp salt, pepper, and chili powder
1/4 tsp of freshly ground black pepper
4 cloves garlic, peeled and minced

How to create one:

First, preheat the oven to 230 degrees Celsius.
Prepare a large bowl, then prepare the peeled and washed broccoli.
Stir in broccoli with 3 tablespoons of olive oil, sprinkle with salt, pepper, pepper, and chili.
Bake broccoli for 15 minutes.
Next, lift and sprinkle with broccoli with minced garlic.
Bake broccoli dough for 10 minutes.
Broccoli is ready to be served for dinner.
Alternative ways to make baked broccoli without oven:

Preheat the antifreeze teflon with medium heat.
Add broccoli covered with olive oil and seasoning.
Stir in the teflon until slightly cooked, then sprinkle with chopped garlic.
Mix all the ingredients in the teaspoon evenly and turn off the fire when done.
Broccoli is ready to be served.

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