DASH Diet Specialist Shares Four Go-To Snacks That Promote Heart Health
In a recent interview with Insider, registered dietitian Danielle Smith, who specializes in the DASH diet, shared her favorite snacks that align with this heart-healthy eating plan. The DASH (Dietary Approaches to Stop Hypertension) diet has gained recognition from heart health experts and has been named the healthiest diet due to its low-salt, low-processed food approach.
The DASH diet emphasizes consuming whole foods, fruits, vegetables, whole grains, legumes, skinless poultry, fish, and low-fat dairy products while reducing salt, saturated fats, alcohol, and processed foods. Earlier this year, it topped the American Heart Association’s list of healthy diets, surpassing the widely-known Mediterranean diet.
Smith recommended four snacks that are not only delicious but also support heart health. Her first snack suggestion is a wild blueberry peanut butter dip, which can be paired with apple slices, carrots, or jícama. Smith mentioned that the snack is rich in fiber and healthy fats, making it satisfying and perfect for in-between meals. She also highlighted the anti-inflammatory properties of wild blueberries, which can help combat chronic inflammation.
Another snack idea proposed by Smith is beet hummus, which can be enjoyed with whole grain crackers or crunchy vegetables. Beets, known for their high nitrate content, have been linked to reduced blood pressure. Smith explained that incorporating beets into a hummus dip is a clever way to reap their benefits.
For those in need of a quick on-the-go snack, Smith recommends protein bars. She advised choosing bars with minimal ingredients that are minimally processed and free from added sugar. Insider has previously reported on the best protein bars that meet these criteria and offer high protein content.
The fourth snack suggestion from Smith is Greek yogurt combined with fruits and nuts. Greek yogurt provides a good source of protein and meets the recommended two to three portions of dairy per day as advised by the DASH diet. Smith specifically mentioned the health benefits of walnuts, which are an excellent source of anti-inflammatory omega-3 fatty acids, and berries, which provide fiber and antioxidants.
By incorporating these snacks into their daily routine, individuals can follow the DASH diet’s principles and work towards improving their heart health. With the guidance of a specialized dietitian like Danielle Smith, adhering to this eating plan becomes more accessible and enjoyable.