The DASH diet is designed to lower blood pressure and improve heart health.
Nutritionist Danielle Smith specializes in diets that contain minimal amounts of refined sugar.
Here are four healthy desserts if you're looking for something sweet on the DASH diet.
A registered dietitian specializing in the DASH diet , she shared with Insider her favorite healthy treats for her clients.
Danielle Smith, senior nutrition coach at Dietitian Network, says you don't need to skimp on a diet approach to stop high blood pressure that focuses on reducing salt, saturated fat, processed foods and alcohol. Lowers blood pressure – but you can make healthy choices.
Earlier this year, the American Heart Association named DASH the healthiest way to eat, even better than the Mediterranean diet . It can be used as a general model of healthy eating as it advocates eating healthy foods such as fruits and vegetables, skinless fish and poultry, low-fat dairy products, nuts and seeds.
Here are some healthy and delicious dishes from Smith.
Deep-dish pie
This cake recipe uses white beans or chickpeas as a secret and healthy ingredient. Combine all the ingredients and mix until smooth, then add the chocolate chips and cook.
Beans or chickpeas add protein and fiber to this delicious dish, says Smith .
However, be sure to dry canned foods because they tend to be high in salt, he says.
According to the Mayo Clinic, this recipe contains no refined sugar because it uses natural sweeteners, helping you avoid the three to five tablespoons of added sugar per week on the DASH diet.
Frozen bananas covered in dark chocolate
" Dark chocolate frozen bananas are a great way to satisfy your sweet tooth and get some nutritional benefits," says Smith.
For this recipe, you simply dip bananas in dark chocolate and freeze them. This means that you can store the finished product straight from the fridge whenever you want.
According to him, bananas are rich in potassium which helps maintain a healthy balance of sodium and potassium in the body. Most Americans consume too much sodium and not enough potassium, according to the Centers for Disease Control and Prevention. People with high blood pressure should reduce sodium intake by consuming more potassium.
Additionally, dark chocolate contains antioxidants and flavonoids , which help lower blood pressure in people with high blood pressure.
Soaked berries and cream
Berries and whipped cream (or dairy-free topping if you prefer) make a really quick and easy dessert.
"Just make a cup of berries and enjoy!" said Smith.
It has a naturally sweet taste, contains fiber from berries and offers the unique benefits of the berries of your choice . For example, strawberries contain a lot of vitamin C, and blueberries contain vitamin K and many antioxidants.
Crushing the cherry
This vegan and gluten-free cherry crumble recipe is easy to make by layering the oat mixture on top of the cherries and baking them in the oven.
Crumble can be combined with sour cream to provide the two to three daily servings of dairy recommended for the DASH diet.
"Cherries seem to be more beneficial for controlling blood pressure, but all cherries contain antioxidants, vitamins and minerals, so be selective," says Smith.
Crumble Top Oats are also a good source of fiber. Smith says the soluble fiber in oats can help lower your risk of heart disease and help you feel fuller longer.
Read the original article on Insider