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    DASH Diet: Meal Ideas

    By Stephanie Booth
    WebMD Feature

    The DASH (Dietary Approach to Stop Hypertension) diet helps you control your blood pressure. It's simpler, and tastier, than you may think.

    The key to eating well isn’t banning “bad” foods, but embracing the good-for-you options, says Melissa Rifkin, RD, a bariatric dietitian at Montefiore Medical Center in New York.

    “People hear the word ‘diet’ and want to run the other way, but DASH is great for anyone who wants to lower blood pressure and reduce their risk of heart disease.”

    To get you started, here are a day’s worth of tasty DASH-friendly recipes shared by nutrition and fitness expert Janet Bond Brill, PhD, RD, in her book, Blood Pressure Down.

    Breakfast: Chocolate Smoothie With Avocado and Banana

    Ingredients:

    2 cups vanilla soy milk

    1/2 avocado, pitted and peeled

    1 medium banana, peeled

    1/4 cup unsweetened cocoa powder

    2 individual packets Splenda

    Instructions:

    Place all ingredients in a blender and process until smooth. Serve immediately.

    Serves 2.

    Nutrition per 12-ounce serving:

    Calories: 252

    Sodium: 102 milligrams

    Potassium: 822 milligrams

    Magnesium: 122 milligrams

    Calcium: 390 milligrams

    Fat: 12 grams

    Saturated Fat: 2 grams

    Cholesterol: 0 milligrams

    Carbohydrate: 33 grams

    Dietary Fiber: 8 grams

    Sugars: 8 grams

    Protein: 11 grams

    Snack: Soy Nut and Apricot Trail Mix

    Ingredients:

    1 cup roasted soy nuts

    1 cup roasted, shelled pistachios

    1 cup pumpkin seeds

    1 cup dried apricots, chopped

    1 cup raisins

    Instructions:

    Mix all ingredients in a bowl. Scoop into 1/4-cup portions, and place each portion in a zip-top snack bag.

    Yields 5 cups.

    Nutrition per 1/4-cup serving:

    Calories: 198

    Sodium: 4 milligrams

    Potassium: 487 milligrams

    Magnesium: 106 milligrams

    Calcium: 40 milligrams

    Fat: 11 grams

    Saturated Fat: 2 grams

    Cholesterol: 0 milligrams

    Carbohydrate: 18 grams

    Dietary Fiber: 3 grams

    Sugars: 8 grams

    Protein: 11 grams

    Lunch: Tuna Salad and Spinach Sandwiches

    Ingredients:

    One 6.4-ounce pouch light tuna packed in water

    1/2 medium cucumber, peeled, seeded, and diced

    1/2 small red onion, peeled and diced (about 1/4 cup)

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