4 DASH Diet Dessert Ideas from a Dietitian

• The DASH diet was formulated to reduce hypertension and improve heart health.
• Dietitian Danielle Smith specializes in diets that minimize refined sugar.
• Here are four of her favorite healthy desserts for when you want a sweet treat on the DASH diet.

A registered dietitian specializing in DASH diet shared her favorite healthy desserts that she recommends to customers with Insider.

Danielle Smith, who works with the network of dietitians Best nutritional coaching, said that we should not give up dessert on Dietary Approaches to Stop Hypertension diet – low in salt, saturated fat, processed foods and alcohol in an effort to reduce high blood pressure – but you can make healthier choices.

The American Heart Association placed DASH at the top of its list of healthy diets earlier this year, above Mediterranean diet which is widely considered to be the the healthiest way to eat. It can also be followed as part of a generally healthy diet, as it encourages the consumption of healthy whole foods, such as fruits and vegetables, skinless fish and poultry, low-fat dairy products, legumes and whole grains.

Here are some healthy dessert options from Smith.

Deep Dish Cookie Pie

This cookie pie recipe uses white beans or chickpeas as a secret, healthy ingredient. Combine all the ingredients and mix until completely smooth, then add the chocolate chips and bake.

Beans or chickpeas increase the protein and fiber content of this dessert, Smith said, and using dark chocolate chips will provide antioxidants.

However, be sure to drain your canned foods, as they tend to contain a lot of salt, she said.

This recipe is also free of refined sugar because it uses natural sweeteners, which helps you meet the recommended three to five tablespoons of sugar per week on the DASH diet, according to the Mayo Clinic.

Frozen bananas coated with dark chocolate

“Frozen bananas coated with dark chocolate are a great way to satisfy a sweet tooth while still getting some nutritional benefits,” Smith said.

For this recipe, simply dip the bananas in dark chocolate and freeze them. This means you can keep a batch ready to eat right out of the freezer whenever you want.

Bananas are high in potassium, which helps maintain a healthier sodium-potassium balance in the body, she said. According to According to the Centers for Disease Control and Prevention, most Americans consume too much sodium and not enough potassium. People with high blood pressure can lower their sodium levels by eating more potassium.

Additionally, dark chocolate provides antioxidants and contains flavonoidswhich are associated with lower blood pressure in people with hypertension.

Berries and whipped cream

Berries and whipped cream (or dairy-free whipped topping, if you prefer) are a super quick and easy sweet treat.

Smith said, “Simply top a cup of berries of your choice with your whipped topping of choice and enjoy! »

It is naturally sweet, contains fiber from the berries, as well as benefits of berries you choose. Strawberries, for example, contain lots of vitamin C, and blueberries contain vitamin K and lots of antioxidants.

Cherry crumble

This vegan, gluten-free cherry crumble recipe is really easy to prepare, by putting a mixture of oats and flour on the cherries and baking them in the oven.

The crumble can be served with whipped cream to help you get the two to three daily servings of dairy recommended for the DASH diet.

“Tart cherries have been shown to be more beneficial for blood pressure regulation, but all cherries provide antioxidants, vitamins and minerals, so choose whichever you like best,” Smith said.

The oats in the crumble topping are also a great source of fiber. Smith said the soluble fiber in oats can help reduce your risk of developing heart disease and keep you feeling full longer.