3 DASH Diet Recipes to Lower Blood Pressure

Hypertension (high blood pressure) can actually be controlled by eating healthy food. Implementing a healthy diet every day can also trigger you to eat healthy foods more regularly and become a habit in the end.

Now, to help maximize the risk of heart disease and hypertension prevention that 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? Is there a DASH diet recipe that is easy and can be tried 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 other healthy eating patterns. This diet has certain advantages. In addition to lowering blood pressure, this diet is also to reduce the risk of heart disease, stroke, and cancer. This diet can help you achieve and maintain a healthy weight without the prohibition of certain foods.

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 seeds.

The DASH diet focuses on fats and cholesterol which are low in saturated fat, have a number of proteins and are rich in vitamins, minerals, and fiber. If you want to try a healthy lifestyle from the DASH diet, let's try with some of these simple DASH diet recipes.

1. Chocolate smoothies with bananas and avocados for breakfast

Ingredients :

• 2 cups of vanilla (or plain) flavored soy milk
• ½ slice of avocado meat
• 1 medium banana, peeled
• ¼ cup unsweetened chocolate powder
• 2 teaspoons of sugar (can be replaced by stevia)

How to make:

Mix all the ingredients above into a blender. Blend until smooth and serve as soon as possible as a healthy and fast breakfast.

2. Chicken salad for lunch

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

Ingredients

• 1 teaspoon pepper and salt
• 3 teaspoon fish sauce
• 4 ounces of chicken breast without skin and bones
• 1 bowl of mixed 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 80 degrees Celsius.
• Make a salad mixture with vegetables that have been cleaned and stirred together.
• Don't forget to mix fish sauce to add flavor.
• After that, place the roasted chicken breast topping on it. Easy and healthy salads are ready to be enjoyed.

3. Grilled broccoli for dinner

Ingredients:

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

How to make:

• First, preheat the oven to 230 degrees Celsius.
• Prepare a large bowl, then provide broccoli that has been peeled and washed clean.
• Stir in the broccoli with 3 tablespoons of olive oil, sprinkle with seasonings of salt, pepper, pepper and chili.
• Broil the broccoli for 15 minutes.
• Afterwards, remove and sprinkle broccoli with chopped garlic.
• Bake the broccoli mixture for 10 minutes.
• Broccoli is ready to be served for dinner.

Alternative ways to make broccoli without oven:

• Heat non-stick Teflon over medium heat.
• Add the broccoli that has been blended with olive oil and seasonings.
• Stir in Teflon until slightly cooked, then sprinkle with chopped garlic.
• Mix all ingredients in Teflon until evenly distributed and turn off the heat when it is cooked.
• Broccoli is ready to be served.

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