DASH Diet for Vegetarians

The DASH diet  is a suitable diet for vegetarians, it was originally created based on a vegetarian diet because vegetarians tend to have lower blood pressures. The diet used in the research that demonstrated the efficacy of DASH did include animal protein foods, such as meat, poultry, fish, and dairy foods.

But health benefits can be met using vegetable sources of protein and dairy foods. DASH includes lots of fruits and vegetables, low fat dairy foods, and limited added fats and oils. vege medley

These recommendations are the same for vegetarians and fish, meat, and poultry eaters. In order to meet your DASH food goals for meats we suggest you substitute with the nuts, seeds and legumes category. Simply add your recommended servings of meat to your recommended servings of legumes and aim for that goal every day.

Make sure you check out my Dash Diet Vegetarian Recipes


Dash Diet Grocery List

Dash Diet  Grocery List

Here are 7 Dash Diet heart healthy grocery items you should have in you pantry, check out the benefits of having these seven items in your daily diet. A healthy heart and a healthy life go hand-in-hand. Your heart is central to staying healthy well into old age. The stronger it is and the better it beats, the better you’ll feel as you get older


According to a recent study, an apple a day may keep statins away, apples are loaded with fiber and flavonoids, eating just one apple a day may lower your risk of heart attack and stroke by reducing cholesterol and stabilizing blood sugar

Beet Greens

One cup of cooked beet greens a day can have seriously heart-healthy benefits. These frequently neglected leaves are a great source of insoluble fiber, a nutrient that helps block the absorption of cholesterol. They are also rich in potassium, which can help lower blood pressure.

Canola Oil

The plant sterols in canola oil help prevent your body from absorbing bad cholesterol. It contains a host of antioxidants that reduce inflammation in the body. You only need to use a tablespoon of canola oil a day to get the benefits.

Dark Chocolate

The flavonols in cocoa can lower your blood pressure by relaxing your blood vessels and thinning your blood. By increasing the flexibility of your blood vessels, it lowers your risk of heart disease. To get the benefits of flavonoids, make sure to get dark chocolate that’s at least 70% cocoa. If you’re not sure, get bars that are labeled “pure,” “dark” or “unprocessed.”


Lower your risk of heart disease by incorporating a single teaspoon of garlic powder (or one fresh garlic clove) into your diet every day. This potent flavor-booster helps prevent the buildup of cholesterol in your bloodstream, keeping your arteries flexible and plaque-free.

Olive Oil

Olive oil contains a potent mix of antioxidants that can lower LDL while not negatively affecting your HDL. To get its heart-healthy benefits, the Food and Drug Administration recommends substituting about two tablespoons of olive oil a day for other fats.

                                                                   Cholesterol Levels

Cholesterol circulates in your blood in different forms,  some of which are bad for you. LDL cholesterol is the major number that doctors use to decide if you need to lower your blood cholesterol. A simple blood test can be done to find your blood cholesterol. If you’re under 40, you should aim to keep your LDL below 190. If you’re over 40, you should aim to have your LDL cholesterol be below 70, especially if you have diabetes or any risk factors for heart disease.

                                                             Blood Pressure Numbers

The higher number, called the systolic blood pressure, should be below 140. The lower number, called the diastolic pressure, should be below 90.

So enjoy making up your favorite Dash Diet dishes and make sure you add any of these items into your recipes , your heart will thank you for it.

The Healing Power of 5 Spices

The Healing Powers of 5 Special Spices

Turmeric, nutmeg,cinnamon,ginger and cloves do more than flavor some of your favorite foods. These  spices have medicinal properties and are most effective as healers when used on a regular basis. Here are some of the benefits of these 5 very special spices and how to get more of them into your diet.spices.png

Cinnamon has been found to reduce inflammation and lower cholesterol levels as well as treating the stomach and intestinal problems such as bloating, gas, and spasms. Cinnamon is also thought to detoxify the system and stimulate brain function. Its antiseptic properties give it the ability to fight bladder infection, and if taken in the first 48 hours of the onset of symptoms, a cup of strong cinnamon tea might just nip a bladder infection in the bud.

When you think of cinnamon as a seasoning, you probably think about foods like cookies, pies, pastries, baked apples, and cinnamon-sugar on toast, but this sweet spice also adds fabulous flavor to savory foods such as chili, baked winter squash, barbeque sauce for ribs, and ethnic stews made with chicken, pork, and lamb. Look up Asian, Mexican, and Moroccan recipes that use cinnamon in delicious ways that may be new to you.

Turmeric is perhaps the most well-known and one of the most researched. The active ingredient in turmeric, curcumin, has antioxidant, anti-inflammatory, anti-bacterial, and anti-viral activity and according to some research studies may also have anti-cancer potential. Turmeric is a base to most Indian-spiced dishes and can be used to add color and subtle flavor to rice, couscous, quinoa, bulgur, breads, savory pie crust, and other grain-based dishes.

The Chinese five-spice powder is a fragrant blend of several healing spices, including ginger and cloves. Use it to flavor chicken soup, stir-fries, tofu dishes, and meat stews. Curry powder is a blend of turmeric, cinnamon, cloves, and other potent spices such as chilies and mustard seed, that are known to have medicinal properties. Likewise, classic pumpkin pie spice blends several healing spices into one powerful mixture that can also be used to flavor cakes, cookies, stewed and baked fruits, puddings, and roasted winter squash.

Chai tea is another example of a seasoning blend that has several healing herbs.Cinnamon, ginger and cloves, the blend often contains fennel and cardamom, which can help calm your digestive tract.

Here is a recipe for your own Instant Blend  of Chai Tea 

1 tablespoon each of ground ginger and cinnamon,

1 1/2 teaspoons each of ground cloves and cardamom,

mixed with 2 cups of nonfat dry milk powder or soy milk powder

1 1/2 cups of black or green tea.

Store the mixture in a covered container. Fill a tea ball with this mixture to brew one cup of tea, and sweeten to taste. After tasting the first brew, you can adjust the seasonings to suit your own taste. Some chai tea mixtures contain peppercorns, allspice berries, bits of vanilla bean, and other cracked whole spices instead of ground. You can also omit the powdered milk and add fresh milk or liquid soy milk after brewing the tea and spices, along with your choice of sweetener.

Oil of clove has antioxidant, anti-fungal, and anti-viral properties and may help fight some strains of staph bacteria that lead to infection. Cloves are most often associated with baked goods and fruit desserts. But whole and ground cloves can also be used to season beef stews, pork roasts, a simple steak, and just about any other red meat dish.

Ginger helps relieve menstrual cramps, muscle soreness,nausea and vomiting in some people who suffer from morning sickness or motion sickness, and after chemotherapy and other medical procedures. Several studies have found that ginger may also help relieve symptoms of arthritis.

Add ginger juice to soups and beverages.

Ginger Juice is a flavorful addition to lemonade, apple, or orange juice, puréed carrot soup and fruit smoothies.

Grate a knob of fresh ginger over a double layer of paper towel

Gather the shreds into a bundle and firmly but gently squeeze out as much juice as possible.

The fresher the root, the more juice you will get.

Nutmeg can help with diarrhea. Use only in amounts normally called for in cooking and baking, however, because nutmeg contains substances that are toxic when used in excess.

Sprinkle a little nutmeg into a fruit smoothie, creamed or sautéed spinach, and other greens, corn pudding, oatmeal and other hot cereals, and puréed soups made with pumpkin or winter squash.

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While we are trying to reduce our salt intake I make up some slat free blends. There are many spice combinations you can use here are some of my favorite blends.

Salt Free Thai BlendSALT-FREE Cajun Blend

Dash Diet Sodium Level

The Dash Diet Sodium level daily should be no more than 2300 milligrams per day and ultimately your goal should be down to 1500 milligrams per day, as the American Heart Association recommends this level for adults so here are some tips and tricks to lower your daily intake of salt in your diet.

Ways to Reduce SodiumDash Diet Sodium Level

Remove Salt Shakers from your table where you eat your meals.

Buy fresh or plain frozen vegetable with “no salt added”.

If you buy regular canned convenience food , rinse the content of the can to reduce the sodium

Add little or no salt to your cooking and substitute with herbs and spices

Read the Food Labels.

We now live in a day and age where it is a requirement for Food and Drug labels to let us know what we are consuming so make the most of these labels at read your food labels. Make sure you choose the least amount of Sodium on the label.

Ways to Reduce Sodium
The standard DASH diet meets the recommendation from the Dietary Guidelines for Americans to keep daily sodium intake to less than 2,300 mg a day. The lower sodium version of the diet matches the recommendation to reduce sodium to 1,500 mg a day if you’re 51 and older, black, or have hypertension, diabetes or chronic kidney disease.

Dash Diet Affiliate Program

Here is a Dash Diet Affiliate program that has just been released to help you endorse the No. 1 Overall Diet for the past 8 years.

The Dash Diet affiliate program is part of the Clickbank marketplace, so if you already have a Clickbank account  Log into clickbank.com  account and go to the Marketplace and type in “Dash Diet” into the Find Products and there you have the one and only Dash Diet affiliate program called Dash Diet Collection.

If you don’t’ have a Clickbank account it’s very easy to sign up for a new account and the  affiliate marketplace has a bunch of affiliate products for you to endorse. There is an easy to follow video series as well as Clickbank University that will help your understanding of Clickbank marketing.

Setting up a Clickbank AccountDash Diet Affiliate Program

1. Go to  https://www.clickbank.com/
2. Create Account

Once you have received notification that your account has been approved, go to the Marketplace and type in Dash Diet Collection and then your ready to start making money promoting the Dash Diet.


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The Best Dash Diet Recipes

Here are some of the best Dash Diet recipes I have enjoyed over the years I have been on the Dash Diet. I don’t think of this as being a diet it really is a lifestyle choice that is easy to follow and the overall effect is a healthier you.

The DASH diet prevents us from eating bad foods and makes us realize with the importance of the relation between health and healthy eating.

Many of these foods are rich in fiber, calcium, protein and potassium, which have been shown to help fend off or lower high blood pressure.

The DASH eating plan is rich in fruits, vegetables, fat-free or low-fat milk and milk products, whole grains, fish, poultry, beans, seeds, and nuts.

With a wide variety of easy-to-make DASH diet-friendly meals that will get rave reviews from friends and family every time!

The Best Dash Diet Recipes

Dash Diet Breakfast Recipes

Start your day the right way with some healthy Dash Diet breakfast recipes.

Dash Diet Blueberry Pancakes have four grains offer a wholesome twist on the classic blueberry pancake. Top with Blueberry Syrup or traditional maple syrup and butter.

Berry Muesli  is a healthy way to start your day, you can make it the night before and put it in the oven as soon as you wake up, its delicious.

Egg and Cheese Muffin is a protein filled meal to start your day, this will suppress your appetite for hours.

Dash Diet Breakfast Waffles are a great way to fill you up for the morning, made with chia seeds and healthy fats, this breakfast treat will keep you full and energized all morning.

Dash Diet Lunch Recipes

Mango and Avocado for lunch and let your family or loved ones enjoy this healthy and mouth-watering meal.

Chicken and Pineapple wrap, it is a tasty lunch for 4, chicken has zinc which helps maintain a healthy appetite. Chicken also contains calcium and phosphorous which is good for bone strength.

Spicy Stuffed Avocados- this is a very healthy lunch or even a snack that is full of flavorful ingredients.

Dash Diet Dinner Recipes

Shepherd’s Pie is a classic wintry dinner and it’s not easy finding a low sodium Shepherd’s Pie recipe, but this one has only 139 mg per serving, it has some creative ingredients.

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Website                   :  Dash Diet Collection of Recipes

Email                       : dashdietrecipes@gmail.com