A specialized dietitian, focusing on the Dietary Approaches to Stopping Hypertension (DASH) diet, which has garnered recognition as the healthiest diet by heart health experts, has shared her preferred snacks with Insider.
The DASH diet primarily targets heart health by emphasizing reduced salt intake, decreased consumption of saturated fats, alcohol moderation, and avoidance of processed foods. It centers around whole foods, including fruits and vegetables, whole grains, legumes, skinless poultry and fish, and low-fat dairy products.
Given its health benefits, the DASH diet claimed the top spot on the American Heart Association’s list of healthy diets earlier this year, even surpassing the widely acclaimed Mediterranean diet. Notably, the DASH diet is also considered an excellent dietary choice for individuals without high blood pressure.
Danielle Smith, a registered dietitian affiliated with Top Nutrition Coaching, a network of dietitians, shared her top four snack choices in line with the DASH diet principles.
1. Beet Hummus with Dippable Veggies or Crackers:
Smith recommends whipping up a beet hummus by blending the ingredients with herbs and seasonings in a food processor.
She suggests pairing the beet hummus with whole grain crackers or crisp vegetables.
Beets, known for their nitrate content, are a potent tool for regulating blood pressure, according to the American Heart Association.
2. Protein Bars:
Smith praises protein bars as an excellent on-the-go snack that provides a protein boost.
She emphasizes opting for protein bars with minimal ingredients. These bars are often minimally processed, free from added sugar, and rich in protein, as previously reported by Insider.
3. Greek Yogurt with Fruit and Nuts:
This snack involves combining Greek yogurt with your choice of fruit and nuts.
Walnuts, highlighted by Smith, are lauded for their abundance of anti-inflammatory omega-3 fatty acids.
Berries are recommended as the fruit of choice due to their fiber content and antioxidant properties.
Greek yogurt, known for its protein content, aligns with the DASH diet’s daily recommendation of two to three servings of dairy. It also provides essential nutrients such as calcium, vitamin B12, iodine, and probiotics, making it a healthier choice compared to regular yogurt.
The DASH diet, with its emphasis on wholesome, heart-healthy foods, presents a viable alternative to the Mediterranean diet, offering individuals a nutritious way to maintain their overall health and well-being.
