The Best Dash Diet Recipes (2024)

About 4 times a year you need to have a Dash Diet One day cleanse to flush some of those toxins out of your body, it’s good to give your lymphatic system and your digestive system a boost anytime you feel like you need some support getting back on track, if you’ve strayed off your ideal dietary schedule. Or just to switch your daily routine around, so here are some ideas for your Dash Diet One Day cleanse.

Drink Hot Lemon Water

Start your day withlemon water. Warm water aids digestion and lemon juice contains vitamin C, a potent antioxidant that helps calm liver inflammation and protects against free radical damage.

Make Your First Meal a Green Smoothie

The Perfect Green Smoothie is a whole food, so don’t think of it as a juice. When you are having all these greens your energy levels are up while cleansing. This also keeps your blood sugar stable to reduce cravings.

If you get hungry throughout the day, have more of the Green Smoothie. It’s so satisfying and it will still cleanse your body while you are filling yourself up.

For a mid-morning boost, sipDetox Tea. This will keep you going until your next meal. Detox tea consists of lemon, ginger and cayenne pepper. These three foods all work together to create a powerful cleanse to help break up mucus and toxins in the body, while creating a shield for unwanted bacteria in your system. Cayenne pepper raises your body temperature and fire up your digestive system and metabolism.

Eat a Lunch with lots of Vegetables

Dip carrots, bell peppers and celery into your favorite balsamic dressing to fill up with complex fibers and feel like you’re really eating though you’ll still be detoxing.These raw veggies help to clean out waste and are filled with enzyme-packed water.

Fill Up on a Warm Comforting Dinner

Dinner should be light without cooked oils, so try a bowl of Bieler’s Detox Soup. It’s packed with vitamins and will keep your blood sugar stable. Make a Warm Vegetable Salad with steamed vegetables. The warmth and the fiber will make you feel full, and it’s comforting at the end of the day. Add an array of color through fiber-filled veggies.

These are just some suggestions for a Dash Diet One Day Cleanse, it certainly will be good for your lymphatic system and your digestive System

The Dash Diet was ranked the Runner up heart healthy diet for 2024 has been revealed and the DASH Diet is once again the No. 1 diet for healthy living ranked by a panel of nationally recognized experts in diet, nutrition, obesity, diabetes and heart disease. There were 40 eating plans profiled and broken down into a range of levels, from their heart healthiness to the likelihood to help you lose weight. To receive top ratings the diet must be relatively easy to follow, nutritious, safe, effective for weight loss and protective against diabetes and heart disease.

After every diet received robust scrutiny, we converted the experts’ ratings to scores and stars from 5 (highest) to 1 (lowest). We then used those scores to construct nine sets of Best Diets rankings, and the results of the Dash Diet are:

2024 Rankings

DASH Dietis ranked:

Dash Diet Research Results

Studies have proven that while on The Dash Diet there has been a significant lowering in blood-pressure by reducing your daily intake of sodium.

Research has shown that people who follow the DASH diet may be able to reduce their blood pressure by a few points in just two weeks. Over time, their systolic blood pressure (the top number in a blood pressure reading) could drop by eight to 14 points, which significantly reduces the risk of cardiovascular disease.

DASH is not a fad diet, its a healthy eating plan that supports long-term lifestyle changes. It is low in saturated fat, cholesterol and zero trans fat. It emphasizes fruits, vegetables, and low-fat dairy foods, and includes whole grains, poultry, fish, lean meats, beans, and nuts. It is rich in potassium, calcium, and magnesium, as well as protein and fiber. DASH does require a reduction in high fat red meat, sweets, and sugary beverages, it is simple and very easy to follow.

Get started today on one of the healthiest diet in 2024 with some Free Dash Diet recipes.

HEALTHIEST DIET 2024

The daily salt recommendation is for people under 50 is 2300 mg per day and for those over 50 only 1500 mg per day. 1500 mg of sodium is about 0.75 teaspoons or 3.75 grams. This is just a guideline recommended by the American Heart Foundation so please consult your Doctor to find out your recommended daily intake suitable for your age, weight ,height and lifestyle.

Most Americans eat 3400 mg per day most of it coming from processed foods, assalt is used as a preservative – butthis amount of salt dailyincreases the risk of heart disease, stroke and high blood pressure.

People with hypertension, blacks, and over the age of 50 should reduce the intake to 1500 mg per day.

Many labels include the nutritional facts, often in a % form, so if it is listed as 5% or less these are generally low in sodium, anything over 20% is considered high.

Few people actually know how much salt they intake daily but now more and more restaurants are letting their customers know how much salt is in their meals. Some restaurant now have to providethe nutritional warnings and if a dish has over the daily recommended dosage of 2300 mg of salt in one of it’s meals it must show the salt-shaker emblem on some sandwiches, salads and other menu items that top the recommended daily limit of 2,300 milligrams.

Get your 7 day Low Sodium Meal Plan Here, each day is under 1500 mg of sodium per day and under 1500 calories.

Everyone has a different metabolismof breaking down their salt intake and I would recommend consulting with your Doctor to find out what your recommended daily salt intake should be.

Read food labels. The Nutrition Facts label found on most packaged and processed foods lists the amount of sodium in each serving. It also lists whether the ingredients include salt or sodium-containing compounds, such as:

• Monosodium glutamate (MSG)
• Baking soda (also called sodium bicarbonate)
• Baking powder
• Disodium phosphate
• Sodium alginate
• Sodium citrate
• Sodium nitrite

When you are on the Dash diet you only need 2 servings of lean protein per day, because you are already getting a large amount of protein from the grains, vegetables, nuts and seeds you should be consuming. You only need 4-6 ounces of lean meat, fish or poultry daily.

Choosing leaner cuts of beef and pork helps reduce the saturated fat intake, which is very important for lowering cholesterol. Cut off any excess visible fat from the meat before cooking and limit your intake of high fat cuts of beef like prime rib and chuck roast.

Lean Beef Meat Portion Allowances

Sirloin 3-4 oz.

Filet Mignon 4-6 oz.

Eye of Round 4-6 oz

Loin Roast 3-4 oz

Pork Allowances

Tenderloin 4-6 oz

Loin chops 3-4 oz

Loin Roast 3-4 oz.

Proteins are the building blocks of the body. They help boost energy, curb appetite and burn fat. Here are some Dash Diet protein packed foods.

Avocados are a great source of nutrients and protein; here are 10 Amazing Avocados recipes you may enjoy.

Chickpeas are a great snack they contain more than seven grams of protein – just ½ a cup a day. You can add chickpeas to a salad, purée them with tahini, garlic, vinegar and some oil to make hummus or roast them for an on-the-go protein boost. Here are some easy ways to serve Chickpeas.

Hemp Seeds are a super food, they are loaded with protein and essential amino acids. One ounce of hemp seeds contains six grams of protein – about as much as an egg. It can be added to almost any meal with ease, just sprinkle it over cereals, salads or rice dishes.

Green Peas contain as much protein as single serving of peanut butter. A single cup of peas contains eight grams of protein as well as nearly 100% of your daily vitamin C needs and plenty of satiating fiber.

Pumpkin Seeds are protein-packed food; one ounce contains nine grams of protein, try adding them to your morning oatmeal.

Sun dried tomatoes are the perfect addition to chili and other bean dishes as well as salads and salsas.One cup of this nutrient-packed super food contains eight grams of protein.

Dash Diet Protein Smoothies

The easiest way to get your protein into a meal is a Dash Diet Smoothie, here are some recipes for you to try. Avocado Smoothie.

Benefits of Apple Cider Vinegar with the Dash Diet

Benefits of Apple Cider Vinegar

A study performed on apple cider vinegar has shown to improve the way in which the liver and muscles absorbed sugar from the blood. These findings show that it can potentially keep your blood glucose level regulated because apple cider vinegar actually lowers your blood sugar levels and increases your metabolism.

Another study has shown to decrease insulin levels, reducing the ratio of insulin to glucagon, which favors fat burning so if you are diabetic or pre- diabetic adding 1 tablespoon of apple cider vinegar before each meal will be a very natural healthy daily regime.

Apple cider vinegar is also known to improve your digestion; the vinegar stimulates digestive juices that help your body breakdown food.

Adding a 1 teaspoon of Apple cider vinegar before each meal is a great way to start your healthy diet and workout regimen, you may notice a shift in pounds. It may not be a magic elixir, but this ancient ingredient can lend a helping hand in the battle of the bulge

Apple cider vinegar can do wonders for your digestion, from kick starting it to simply minimizing bloat. Many nutritionists recommend starting your day with some apple cider vinegar mixed with water and lemon juice.

Apple Cider Vinaigrette Recipe.

A little bit of dressing goes a long way

Sore Throat Elixer

One teaspoon apple cider vinegar

One teaspoon cayenne pepper

Three teaspoons clover honey

Mix these three ingredients in a glass of warm water for an easy elixir.

Apple cider vinegar and honey have antibacterial properties, and the capsaicin in hot peppers helps alleviate pain.

Omega 3’s are so important to get into your Dash Diet, they are linked to improved cardiovascular health; if you don’t get enough omega-3s in your diet then you have an increases risk of hypertension and heart disease, here are 5 foods that have a high amount of Omega 3’s in them .

1. Walnuts

Walnuts are rich in vitamin E and are an excellent plant-based source of omega-3. Add walnuts to cereal, salads or muffins. Try walnut oil in salad dressings and sautes, too.

2. Canola oil.

Replace solid fats like butter or margarine with canola oil when cooking or baking as it contains omega-3 fatty acids and other good fats that improve blood cholesterol levels when used to replace saturated fats, helping to lower your risk of heart disease and stroke. Use canola oil when sautéing and stir-frying.

3. Flaxseeds

You’re better off getting omega-3s from flaxseeds, hemp seeds, chia seeds, and pumpkin seeds.

Add ground flaxseed to breakfast cereal, yogurt, baked goods like breads and muffins or mixed dishes and casseroles. You could also drizzle flaxseed oil over quinoa or use it for salad dressing.

4. Berries

While both fruits are rich in vitamin C, berries, including strawberries, cherries, acai berries, blackberries, raspberries and blueberries contain low levels of omega-3 fatty acids, as well as a ton of antioxidants and other important nutrients

5. Albacore tuna (fresh and canned), sardines, lake trout, and mackerel.

Current dietary recommendations are to include fish in your meals at least twice a week, so choose these fish and salmon to ensure you’re getting heart-healthy omega-3 fatty acids.

Here are 10 of the best foods that will help lower your cholesterol, lowering you cholesterol is one of the main reason many of us are on the Dash diet, so add these ingredients to your weekly Dash Diet Shopping list.

ALMONDS

Almonds are pretty hardworking nuts when it comes to lowering your cholesterol. First, they’re rich in unsaturated fats that help raise healthy HDL cholesterol while lowering unhealthy LDL. Second, these fats also help make LDL cholesterol less likely to oxidize.

Almonds are high in calories, and all you need are a couple of ounces a day.

ASPARAGUS

Asparagus are a good source of fiber and digestive health; it has research that confirms they reduce your risk of heart disease, high blood pressure and diabetes. Asparagus is a good source of potassium, providing 6% of your daily requirement in a half-cup serving. Potassiumlowers blood pressure in two ways: by relaxing the walls of blood vessels and excreting excess salt through urine.

AVOCADOS

Avocados are full of heart-healthy monounsaturated fats that help knock down bad LDL cholesterol and triglycerides while boosting healthy HDL cholesterol. Try cooking with Avocado oil, it is a heart-healthy fat that’s full of monounsaturated fatty acids. Here are 10 amazing Avocado Recipes for your to enjoy.

BLUEBERRIES

Blueberries help keep your arteries clear by reducing blood levels of artery-clogging LDL. Researchers suspect it’s because the berries support liver function so well. The end result: cholesterol gets swept out of your system much more easily. Enjoy blueberries fresh, frozen or freeze-dried.

DARK CHOCOLATE

Dark chocolate is pretty amazing, healthy stuff. It’s full of flavonoids, which are antioxidants that help lower cholesterol. It also has oleic acid, the same type of heart-healthy monounsaturated fat found in olive oil. To improve your cholesterol, just have a little nibble — up to 1 ounce of dark chocolate a day.

OATMEAL

Oats are the best source of soluble fiber — the kind that forms a gel to prevent cholesterol from being absorbed into your bloodstream. Shoot for five to 10 grams of soluble fiber per day. If you have 1¼ cups of cooked oatmeal for breakfast, you’ll start your day with 5 grams of the stuff. Top your oatmeal with a chopped-up apple for an extra 3 grams of fiber.

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A Plan to Reduce Salt

A Plan to Reduce Salt

Here is a plan to help you reduce your salt intake and finally quit using it in your daily diet because a diet that’s high in sodium can lead to high blood pressure and cause heart problems.

Firstly we must recognize the food that is high in salt and the salty six are six common foods that are the most likely culprits for hidden salt:

• Bread and rolls
• Cold cuts and cured meats
• Pizza
• Poultry
• Soup
• Sandwiches with cold cuts
• Completely eliminating salt from your diet immediately doesn’t work, you need to do it gradually ease into the salt elimination. Each week, eliminated three packaged foods that you commonly eat. This gradual removal of salty packaged foods allows your taste buds adjust, so that you crave less salt.

Dietary changes are just one piece of the puzzle when it comes to heart health. Eating right and exercising is also very important. Improving your heart health can be as easy just start walking a little each day, start with 5 minutes a day and increase it to 10 minutes a day the second week and progressively increase the length of your walks weekly.

Make a personalized herb mix, and put it in shaker. That way, you can use it in place of salt, but still have flavor. Plus, you’ll get that satisfying ritual of shaking something onto your food for flavor.

If you use canned vegetables, strain the water out of the canned vegetable and then rinse – take out all those nasty preservatives – this reduces the sodium content quite considerably, frozen vegetables are a much safer option.

What to eat to Quit Salt

Combat your salt cravings by snacking on potassium power pairs. These will help to satisfy the oral fixation you may have to put something in your mouth, try these potassium power pairs like canned tuna with tomatoes or a cup of yogurt with a banana. These potassium-rich snacks also naturally decrease your blood pressure.

Foods that have a good source of Potassium in are avocados, broccoli, bananas, cantaloupe, dries apricots, lentils, milk, salmon, sweet potato and yogurt.

By adding some of these tasty ingredients to your cooking help the flavor of the meals.

• • Try adding some fresh lime or lemon juice to your fish or tropical dishes.
  • Always add herbs and spices to your meals or even chilies if you like it hot.

• Mushrooms are tasty and filling and roasting your veges with some onion or garlic can give them a crisp flavor.
  

  HERE IS A GUIDE FOR LOW SALT OPTIONS

• Best choices

  • Sodium-free or salt-free.Each serving in this product contains less than 5 mg of sodium.
  • Very low sodium.Each serving contains 35 mg of sodium or less.
  • Low sodium.Each serving contains 140 mg of sodium or less.

  

Fiber is a super nutrient; it can help with constipation, bloating, diarrhea and gas, it can also reduce your risk for colon cancer, heart disease, strokes and diabetes

It is very important to drink lots of water when eating your fiber foods as the intestinal tract is almost 20 foot long and also break up your fiber into small portions.

Soak your beans before you cook them.

Sprinkle a little lemon juice on your cauliflower or broccoli it should reduce the gas and bloating.

The fiber is cookies, bars and ice cream are not the real fiber in foods , they added one are fake fiber foods and really can’t be added to your daily goal of 25 grams.

Here is a list of 50 fiber rich foods

Here is a Burger Recipe that is full of fiber that is so delicious you will be amazed that your kids will enjoy it.

ALTERNATIVE FIBER SOURCES

But if you find it difficult to get your daily 25 grams of fiber and you are constipated here are some healthy supplements you can take that have the good fiber in them.

Psyllium Husks is great for relieving bloating, all you need is 1 tablespoon 2 times a day and you mix it with 8oz. of water, followed by another 8 oz. of water to wash it down. Unlike harsh laxatives, our psyllium powder naturally forms a gel when combined with liquids, assisting with the passage of food to eliminate waste. Each teaspoon provides 4g of dietary fiber. Add a little cranberry juice or orange juice to put some flavor into it as it has a bland taste on its own.

Pure Acacia Fiber is great for people with irritable bowel syndrome, take six 500 mg tablets per day, help maintain a healthy balance of beneficial bacteria in the gut.

Why are Meal Times so Important?

Eating your meals at the right time could very well be the missing link to your weight loss regime, studies have shown that following a regular meal schedule can help you take control of your weight and lower your risk for diseases such as diabetes, heart disease, and obesity. To maximize your weight loss goals try eating your meals at the right time of day.

Maintaining a consistent meal schedule and practicing mindful eating habits is so important. If life gets in the way and you need to get your metabolism back on track, use these tipsto identify the best times to eat throughout the day.

The key to weight loss is not only about nutrient-dense foods and calorie counts but also the timing of each of our meals as well.

Breakfast

Try getting into the routine of eating your breakfast at least 12 hours after you’ve finished your dinner the night before. The reason is because your body needs a break or an intermittent fast between meals in order to function efficiently. A 12-hour stretch between dinner and breakfast will help you reduce calorie intake and improve glucose metabolism. You can have a substantial breakfast- you will probably be pretty hungry, but you have all day to work it off. Great Breakfast Recipes

Lunch

It is recommended eating the majority of your total calorie intake earlier in the day, while your body is the most active; doing so has shown a positive effect on risk factors such as heart disease and diabetes. So ideally you will want to have a larger lunch between 12-1 PM and smaller snacks and dinner.Variety of Lunch Recipes

Snack

So it’s time for a snack and the best time to eat a snack is at 4 PM, which is a good middle point between lunch and dinner. The key to snacking smart is picking foods that have a high water, fiber, protein, and healthy fat content. Some great choices are almonds, walnuts, vegetables with bean dip or a cup of vegetable and bean soup.Healthy Snack Recipes

Dinner

According to a national sleep score survey, most people are in bed by 11 PM. With that in mind, it’s recommended that dinner consumed and dishes are done by 8 PM, which allows you to digest before lying down and helps prevent calorie-packed nighttime grazing. Try my Salmon Burger Recipe.

Make sure you check out a 7 day Low Sodium Meal Plan Here