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 diet everyday can also trigger you to eat healthy foods more regularly and become a habit in the end.

So, to help maximize the prevention of the risk of heart disease and hypertension, which can be present at any time. It's a good idea to try to follow a healthy diet from the DASH diet. What is the DASH diet? Are there any easy DASH diet recipes that you can try at home?

What is the DASH diet?

The DASH diet stands for Dietary Approaches to Stop Hypertension. This is a healthy diet that is believed to help reduce blood pressure and high cholesterol.

The DASH diet is the same as any other healthy diet. This diet has certain advantages. In addition to lowering blood pressure, this diet is also used to reduce the risk of heart disease, stroke and cancer. This diet can help you achieve and maintain a healthy weight without certain dietary restrictions.

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

The DASH diet focuses on fat and cholesterol that is low in saturated fat, has some protein and is rich in vitamins, minerals, and fiber. If you want to try a healthy lifestyle from the DASH diet, let's try some of these simple DASH diet recipes.

DASH diet recipes for everyday

1. Chocolate smoothie with banana and avocado for breakfast

Materials needed:

2 cups vanilla-flavored soy milk (orplain)
½ pieces of avocado flesh
1 medium banana, peeled
¼ cup unsweetened cocoa powder
2 teaspoons sugar (can be substituted for stevia)

How to make:

Combine all of the above ingredients in a blender. Blend until smooth and serve as soon as possible for a quick, healthy breakfast.

2. Chicken salad for lunch

Source: Food Network

This DASH diet recipe contains the nutrients and fiber contained in vegetables. Do not forget to add the nutritional content of the protein from chicken. Here's how to make a healthy chicken salad for the DASH diet recipe.

Materials needed:

1 tsp pepper and salt
3 tsp fish sauce
4 ounces of skinless and boneless chicken breast
1 bowl mix lettuce, tomatoes, peas, cabbage, apple slices, cucumber and carrots

How to make:

First, coat the chicken breast with pepper and salt.
Bake for 15-20 minutes at a temperature of 80 degrees Celsius.
Make a salad dough with the cleaned and stirred vegetables together.
Don't forget to also mix in the fish sauce to add flavor.
After that, place the topping of the grilled chicken breast on top. Easy and healthy salads are ready to be enjoyed.

3. Broccoli for dinner

Source: Platings & Pairings

Materials needed:

500 grams of large broccoli stems, cut into 5 cm
4 tbsp olive oil, divided
1/2 teaspoon salt, pepper, and chili powder mixture
1/4 tsp freshly ground black pepper
4 garlic cloves, peeled and chopped

How to make:

First of all, preheat the oven to 230 degrees Celsius.
Get a large bowl, then prepare the peeled and washed broccoli.
Stir the broccoli with 3 tablespoons of olive oil, sprinkle with the salt, pepper, pepper and chilli seasonings.
Bake the broccoli for 15 minutes.
After that, remove and sprinkle the broccoli with chopped garlic.
Bake the broccoli mixture for another 10 minutes.
Broccoli is ready to be served for dinner.

Alternative ways to make broccoli roasted without the oven:

Heat the nonstick teflon over medium heat.
Add the broccoli that has been covered with olive oil and spices.
Stir in Teflon until slightly cooked, then sprinkle with chopped garlic.
Mix all the ingredients in the Teflon until evenly distributed and turn off the heat when it's cooked.
Broccoli ready to serve.