Are you looking to improve your overall health and well-being? The DASH diet may be just what you need. The DASH diet, short for Dietary Approaches to Stop Hypertension, is a proven way to lower blood pressure and improve heart health.

Let’s delve into the foundations of the DASH diet, explore how it can benefit your health, and some tips on crafting nutritious and delicious meals to support your well-being with the DASH diet. 

The DASH Diet Meal Plan: What Is It?

The DASH diet includes a strategic emphasis on maximizing the intake of nutrient-rich foods to form the bedrock of healthy eating patterns. It encourages a hearty consumption of fruits and vegetables, whole grains, lean proteins, and low-fat dairy.

Additionally, a key aspect of the DASH diet is the conscious reduction of sodium intake. This and limiting saturated fats and sugars directly impact blood pressure levels. The DASH diet supports cardiovascular health while also setting a solid foundation for a balanced and wholesome diet.

Delicious DASH Diet Recipes to Try 

Embarking on the DASH diet journey requires a strategic approach to meal planning that intertwines both science and culinary creativity. To kickstart your path, focus on integrating a variety of fruits, vegetables, whole grains, and protein. 

Here are five easy, scrumptious DASH recipes we recommend you try:

Chickpea Pasta with Mushrooms and Kale

The ingredients for this delicious DASH diet pasta are simple. All you need is: 

• Chickpea rotini or penne pasta
• ¼ cup of extra-virgin olive oil
• 2 cloves of freshly sliced garlic 
• 8 cups of fresh chopped kale 
• 8 ounces of quartered cremini mushrooms 
• A pinch of crushed red pepper
• ½ teaspoon of dried thyme
• ½ teaspoon of salt 

Cook the pasta in boiling water, and reserve one cup of the cooking water before draining. While your pasta is cooking, in a large skillet, heat your olive oil. Then add your garlic, crushed red pepper, kale, mushrooms, thyme, and salt. Once your veggies are tender and fragrant, stir in your cooked pasta and enough of your reserved pasta water to coat the noodles. If desired, serve with fresh grated parmesan cheese on top. 

Using chickpea pasta instead of whole-grain pasta will add more protein, fiber, and nutrients to your delicious DASH diet pasta dish. 

Walnut-Rosemary Crusted Salmon

Both salmon and walnuts are great sources of omega-3s. This delicious walnut-crusted salmon recipe is simple to make and satisfying. For this recipe you’ll need: 

• 2 teaspoons of Dijon mustard
• 1 clove of minced garlic
• Fresh lemon zest 
• 1 teaspoon of lemon juice
• 1 teaspoon of freshly chopped rosemary
• ½ teaspoon of honey
• ½ teaspoon of salt
• ¼ teaspoon of crushed red pepper
• 3 tablespoons of panko breadcrumbs
• 3 tablespoons of finely chopped walnuts
• 1 teaspoon of extra-virgin olive oil 
• 1 pound of skinless salmon filets 

Combine mustard, garlic, lemon zest and juice, rosemary, honey, salt, and crushed red pepper in a small bowl. Mix the panko breadcrumbs, finely chopped walnuts, and oil in another small bowl. Then, place your salmon on a baking sheet with parchment paper, and spread your mustard mixture over each salmon filet.

Once each filet is thoroughly coated in the mustard mix, sprinkle your panko & walnut mixture over each filet and press it down, adhering it to the filet. Bake at 425 degrees for 9-12 minutes. 

For a full healthy meal, pair this delicious salmon dish with a salad or roasted potatoes. 

Lean Into the DASH Diet with Z.E.N. Foods 

If you want an easy way to lean into the DASH diet and you’re in the Los Angeles area, start with a healthy meal delivery service from Z.E.N. Foods. Our meals are prepared fresh and delivered right to you – ready to heat and eat.

We aim to guide individuals towards making healthy food choices that are not only heart-healthy but also conducive to a vibrant and disease-resistant life. Get started today!