The DASH diet is one of the best eating patterns for heart health and lowering blood pressure (Dietary Approaches to Stop Hypertension). Summer skillet vegetable and Egg Scramble and chocolate banana protein smoothie make great morning meals that are energizing and filling.
These breakfast ideas follow the DASH diet by incorporating fruits, whole grains, low-fat dairy, and lean protein. These recipes also meet the parameters for heart health and high blood pressure because they are low in saturated fats and sodium and high in potassium.
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The Overnight Oats Are Filling And Easy To Prepare
Shena Jaramillo, a registered dietitian and nutritionist said overnight oats are an easy way to start the day. This food is high in fiber and contains many vitamins and minerals that help keep cholesterol under control. You can make overnight oats with dairy or non-dairy milk, fruit, coconut chips, or coconut flakes. You can prepare this dish by mixing uncooked oats with milk and storing it in the fridge.
Make A Vegetable Omelet To Boost Your Protein Intake
Start your day with protein and use leftover produce with a veggie omelet. Jaramillo told Insider to use all the leftovers from the fridge. A high-protein food such as spinach, onions, bell peppers, and jalapenos will help you stay full. These vegetables will also provide fiber, micronutrients, and the protein punch from the eggs.
Boost Your Day With A Juicy Mango Bowl
Ann Ramark, a nutritionist and skin-health specialist, says a mango bowl may be the perfect breakfast. Adding fresh berries, pea protein powder, and chopped almonds to thawed frozen mango chunks made it more flavorful. She said, “With this sweet breakfast alternative, you get an extra boost of antioxidants from the fruit and protein from the powder. When mixed with nuts’ healthy fats, fruits and berries absorb more antioxidants.”
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Boost Your Vitamin Intake With A Carrot And Ginger Smoothie
Ramark said the carrot and ginger smoothie blend is an excellent way to get plenty of fruits and veggies for breakfast. The smoothie is made with kale, carrots, ginger, mango chunks, protein powder, and lime juice. Serve it up with nuts or seeds. She said, “This smoothie is packed with fiber, antioxidants, protein, and healthy fats from the nuts to ensure nutrient absorption.”