DASH your way to a healthy heart.

A heart-healthy diet is about more than cutting out salty or processed foods. It’s also important to eat a balanced diet of good-for-you carbs, fats, and proteins. The Dietary Approaches to Stop Hypertension (DASH) eating plan is a flexible menu that can help you manage your blood pressure without needing any special foods or ingredients. Get started by making some simple tweaks to your daily menu. 

Try complex carbs.

Simple carbohydrates are stripped of their nutrients during processing. Refined breads, pasta, sugar, and many snack foods can make your blood sugar spike and crash.

Complex carbs aren’t complicated. They’re actually quite easy to find and add to any meal. Try whole grains, peppers, berries, broccoli, and beans for a long-lasting energy boost. 

Find healthy fats.
 

Not all fats are unhealthy. Some are good for you. 

Saturated fats in red meat and full-fat dairy products may cause buildup in your arteries, higher blood pressure, and serious heart conditions. 

Trans fats are the least healthy. Shortening and partially hydrogenated oils are found in fried foods, baked goods, and margarine. 

In moderation, unsaturated fats can actually protect you against heart disease. Olive oil, fish, nuts, and seeds are great sources of unsaturated fats.

Prioritize protein.
 

When you think of protein, go lean. Avoid red meat and full-fat dairy. Give fish, chicken breast, cottage cheese, and mozzarella a try. Beans, almonds, and lentils are also a great source of protein. 

Identify a DASH plate.

Creating a DASH meal is easy. Just make sure your plate:

• Is half veggies
• Has 1–2 servings of complex carbs per meal (ex: one serving is 1/2 cup of cooked oatmeal, 1 cup cooked quinoa, or 1 slice of whole grain bread)
• Has a serving of healthy fat (ex: 1 tsp of olive oil or 1 Tbsp of salad dressing)
• Has a serving of lean protein (ex: 3 oz. of lean cooked poultry or fish or ¼ cup of cooked beans)

Ready to take steps to improve your heart health and lower your risk of high blood pressure? Try DASH-friendly recipes from the MOBE Kitchen.