A dietitian’s favorite 4 lunch recipes for the DASH diet, which experts say is even healthier than the Mediterranean diet

The Dietary Approaches to Stopping Hypertension diet helps to combat high blood pressure because it has low levels of salt, saturated fats, alcohol, and processed foods, while including lots of fruit and vegetables, whole grains, legumes, skinless poultry and fish, and low-fat dairy. Because of its focus on whole foods, the average person without high blood pressure can also follow it as a healthy diet.

Earlier this year, the DASH diet topped a list of healthy diets compiled by the American Heart Association, above even the hugely popular Mediterranean diet, which is widely considered the gold standard. This is because the DASH diet is lower in salt and alcohol.

Danielle Smith, a registered dietitian working with Top Nutrition Coaching, a network of dietitians, told Insider her four favorite lunch recipes to eat on the DASH diet.

Vegan beet cobb salad

Combining roasted chickpeas, fresh vegetables, and a green goddess salad dressing that you can make ahead of time, this recipe is a really healthy, easy lunch option.

Smith recommended using pre-cooked and peeled beets to make this recipe even easier. Beets are great for those with high blood pressure because they contain nitric oxide, potassium, and antioxidants, which studies have linked to lower blood pressure, she said.

Non-vegans can also boost the protein content by adding grilled chicken or salmon, she said.

Avocado and chicken salad

If you’re using leftover chicken, this recipe takes five minutes to make. Simply combine avocado and Greek yogurt with herbs and spices for the sauce, and mix in your chicken. Serve on top of salad greens or in a wrap — Smith recommends a sprouted or whole grain wrap, or arugula for greens.

Avocados are one of Smith’s favorite foods for the DASH diet, because they contain monounsaturated fats, potassium, and fiber, all of which help to regulate blood pressure.

Spicy tuna wraps with chipotle ranch dressing

These wraps and their accompanying chipotle flavored, Greek yogurt ranch dressing are super flavorful and are full of protein, fiber, and healthy fats, Smith said.

You can also make extra Greek yogurt ranch dressing and eat it for an afternoon snack with baby carrots or bell peppers, Smith said

Just put lettuce, tomatoes, avocado, sweetcorn, and tuna on tortillas, and drizzle over your Greek yogurt ranch dressing, saving some for dipping.

Chicken burrito bowls

These bowls can be meal-prepped for the week ahead and so are great for taking to work.

Cook bite-sized pieces of chicken, peppers, and onion in taco seasoning, and pop in meal-prep boxes with rice and homemade salsa and guacamole.

Smith said that this lunch is great because it is rich in protein and fiber, and increased fiber consumption has been associated with reduced blood pressure. You can even make this recipe even more fibrous by swapping out the basmati rice for brown rice or quinoa.

Source: insider.com