The DASH Diet: How It Can Help You Reach Your Weight and Heart Health Goals

The DASH Diet: How It Can Help You Reach Your Weight and Heart Health Goals

Looking for a new diet that can help you lower your blood pressure and improve heart health? The DASH Diet may be just what you need. 

The DASH Diet—Dietary Approaches to Stop Hypertension—is an eating plan that promotes a heart-healthy lifestyle. This diet plan focuses on reaching specific daily and weekly nutritional goals depending on your daily calorie needs. It is also ranked as one of the best diets for healthy eating by U.S. News. 

This plan recommends consuming these foods: 

  • Fruits 

  • Vegetables 

  • Whole grains 

  • Fat-free or low-fat dairy products 

  • Fish 

  • Poultry 

  • Beans 

  • Nuts and seeds 

  • Vegetable oils 

  • Foods low in saturated and trans fats 

  • Foods rich in potassium, calcium, magnesium, fiber, and protein 

  • Foods low in sodium 

The plan recommends avoiding these: 

  • Fatty meats 

  • Full-fat dairy products 

  • Sugar-sweetened beverages 

  • Sweets 

  • Sodium intake 

The number of servings that meet the goals of the DASH Diet depends on how many calories you need each day. The dietary plans for 1,200 calories-a-day all the way to 2,600 calories-a-day diets can be found here. For a 2,000 calories-a-day diet, the following are the recommended servings for each food group either daily or weekly. 

  • Grains: 6-8 servings daily 

  • Vegetables: 4-5 servings daily 

  • Fruits: 4-5 servings daily 

  • Fat-free or low-fat dairy products: 2-3 servings daily 

  • Lean meats, poultry and fish: 6 servings or less daily 

  • Nuts or seeds: 4-5 servings weekly 

  • Fats and oils: 2-3 servings daily 

  • Sweets and added sugars: 5 servings or less weekly 

But what if you don’t want to cut back on the foods you love? 

We know what you may be thinking—you love sweets and sugary beverages. While these kinds of products can be okay in moderation, over time, the constant sugar intake is likely the reason why your blood pressure may be high and why you may be experiencing heart problems. This is why it’s essential to cut these products from your diet if you want to reach your heart health goals. 

However, there are ways to still have sweets and beverages without those pesky added sugars. 

Here at SweetLeaf, we believe in replacing, not restricting. Living a heart-healthy lifestyle is what we’re all about—helping you cut back on added sugars and boost your heart health using our natural, healthy sweeteners instead of sugar. This way, you can have your favorite sweet treats and beverages without the guilt.  

Here are a couple recipes we’ve created that align with the DASH Diet and let you have those sweets and beverages that you love. 

No-Bake Chocolate Sunflower Seed Butter Bars 

These no-bake chocolate bars may be the perfect way to satisfy your sweet tooth the right way. 

Ingredients: 

For the Base 

  • 1 cup sunflower seed butter (smooth)  

  • 3/4 cup tapioca flour  

  • 1/3 cup almond flour  

  • 1/4 cup coconut flakes  

  • 1/4 teaspoon salt (omit if your sunflower seed butter is already salted)  

  • 1-2 tablespoons almond milk (only if needed)  

For the Chocolate Topping 

  • 1/2 cup coconut oil (measured solid, then melted)  

  • 1/2 cup cocoa powder (unsweetened)  

  • 1/2 teaspoon vanilla extract  

  • A pinch of salt  

Directions: 

Prepare the Base 

  1. In a large mixing bowl, mix together the sunflower seed butter, SweetLeaf Indulge Powder, tapioca flour, almond flour, coconut flakes, and salt until everything is well incorporated.  

  1. If the mixture feels too dry, add almond milk one tablespoon at a time until you achieve a manageable, dough-like consistency.  

  1. Line an 8x8 inch (20x20 cm) baking dish with parchment paper.  

  1. Press the mixture firmly into the bottom of the dish, creating an even layer.  

  1. Refrigerate for about 30 minutes, then freeze for 20 minutes to set.  

Make the Chocolate Topping 

  1. In a medium bowl, mix melted coconut oil, cocoa powder, SweetLeaf Indulge Powder, vanilla extract, and a pinch of salt until smooth.  

  1. Taste and adjust the sweetness as needed.  

Assemble the Bars 

  1. Remove the base from the freezer and pour the chocolate topping over it, spreading it into an even layer. Gently tap the dish to remove any air bubbles.  

  1. Place the bars in the refrigerator for at least 2-3 hours, or until the topping is firm and the base has solidified. 

Serve 

  1. Lift the bars out of the dish using the parchment paper flaps and slice into desired sizes. 

  1. Keep any leftovers in an airtight container in the refrigerator.  

Keto Chocolate Smoothie 

Sad to cut back on your favorite sugary smoothie? This tasty, sugar-free chocolate smoothie may be just what you need to make up for it. 

Ingredients: 

  • ¼ cup egg white protein powder 

  • 1 can coconut milk, low-fat 

  • 2 tbsp chia seeds, ground 

  • 1/3 cup 85% cocoa dark chocolate, chopped 

  • 2-3 cups ice 

Directions: 

  1. In a blender, combine coconut milk, protein powder, chia seeds, and Vanilla Crème Sweet Drops.  

  1. Blend in chocolate until smooth.  

  1. Blend in ice cubes until mixture is well combined. 

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