Dash Diet: 4 Great Snacks

Being on the DASH diet means watching your sodium intake, but it shouldn’t mean skimping on flavor or interesting foods. There are hundreds of things you can eat when on this diet plan without having a detrimental effect on your blood pressure.  

Those with hypertension and high blood pressure can gain particular health benefits from following the DASH diet, thanks to its foods that contain lower sodium levels. Here are some foods that are great to have as snacks, without reaching for the potato chips.

Crunchy Spuddy Skins

These are a delicious alternative to regular potato chips that usually come laden with salt, fat and flavorings. These skins are very simple to make and are a great hit with kids and at parties and BBQ’s.

Bake some potatoes in the oven until they are cooked through and the skins go crispy. Make sure you stab them with a fork beforehand to let the steam out and prevent them from splitting.

Once they are cooked, remove them from the oven, slice in half and scoop out most of the potato inside. You can keep this for something else instead of throwing it away.

Spray the inside of the potato skins with butter flavored lo-cal cooking spray, and sprinkle in a little cracked black pepper, rosemary and thyme. Return to the oven for around 5 minutes and serve immediately afterwards.

Asian-Style Snack Mix

Easy to make and easy to store, this is a great snack to take with you when you’re on the go.

Open a couple of cans of garbanzo beans and drain before patting dry with a clean paper towel. Cook these in a large pan before transferring to the oven to bake until crisp. Then add some hi-fiber cereal along with chunks of pineapple and jumbo raisins to the pan, and pour in a mixture of Worcestershire sauce, garlic powder and chili powder. Bake the whole lot and stir together so it doesn’t burn. You can keep this in a large, airtight jar and reach for a handful of this delicious mixture instead of the cookie jar.

Home-Made Guacamole

An all-time favorite, this forgoes the salt and additives you can find in most pre-packaged varieties and still delivers a great, punchy flavor.

Using fat-free sour cream, some chopped onion, mashed avocado and a little hot sauce, this can be served as a great dip to go with baked tortilla chips or sliced, crunchy vegetables.

If you would like to try making your own tortillas, try experimenting with flour, corn and wheat varieties. Simply spray them with a lo-cal cooking spray (olive oil is good) and slice into triangles using a sharp knife. Bake in a hot oven for around 5 minutes or until the edges begin to curl.

Italian Crostini

Deliciously fresh and simple to make at any time, this harnesses the heart-healthy properties of garlic, tomatoes and olive oil. Combine the ingredients together along with some minced basil and freshly cracked black pepper in a bowl and allow to marinate together for about an hour. Toast some Italian bread slices and spread the tomato mixture on top before serving.


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