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ON THE DASH DIET? HERE’S 12 HEALTHY MIXES TO TRY
Dietitians have called the DASH, or dietary approaches to stop hypertension, diet one of the healthiest ways to eat.
The DASH diet (Dietary Approaches to Stop Hypertension) is an eating plan designed to help treat or prevent high blood pressure. It was developed by the National Heart, Lung, and Blood Institute and has consistently been ranked as one of the healthiest overall diets.
It prioritizes potassium, magnesium, and calcium-rich foods, with research showing it helps followers reduce sodium and better control blood pressure. This eating approach centers on vegetables, fruits, and whole grains, complemented by modest servings of low-fat dairy, fish, and poultry.
Here’s a list of DASH-friendly breakfast ideas packed with protein, vitamins, and healthy fats.
1. AVOCADO TOAST
Dish on Fish dietitian Rima Kleiner offered Insider an upgraded avocado toast recipe. Her suggestion: top whole-wheat toast with mashed avocado, arugula, smoked salmon, and a light olive oil drizzle. This bistro-inspired breakfast delivers one to two whole grain servings plus vegetables, providing cholesterol-lowering fiber along with essential nutrients and beneficial plant compounds.
2. OVERNIGHT OATS
Registered dietitian Shena Jaramillo recommends overnight oats as a simple DASH diet breakfast option. “This high-fiber choice helps manage cholesterol while delivering essential vitamins and minerals,” she told BI. “Plus, it’s ready at wake-up and can be prepped ahead.”
Make them by combining uncooked oats with low-fat dairy or plant milk, then refrigerate until softened. Complete your breakfast with fresh fruit and a light sprinkle of coconut or chocolate chips
3. VEGGIE OMELETTE
Whipping up a veggie omelet helps use up leftovers while boosting your morning protein intake. “Simply toss in whatever’s left in your fridge,” Jaramillo explained to Insider. “I love adding spinach, onions, bell peppers, and jalapeños. The high protein content helps keep hunger at bay throughout the day.”
This breakfast delivers both protein from the eggs and valuable fiber and micronutrients from the vegetables.
4. MANGO BOWLS
Skin-health specialist and certified nutritionist Ann Ramark recommends a mango bowl for DASH dieters with a sweet tooth. Her recipe: thawed frozen mango chunks topped with fresh berries, pea protein powder, and chopped almonds. “This sweet breakfast option delivers an antioxidant boost from the fruits, while protein powder adds staying power,” she told Insider. “The nuts’ healthy fats also enhance your body’s absorption of fruit antioxidants.”
5. MEDITERRANEAN INSPIRED HUMMUS SANDWICH
Pressed for breakfast time? Ramark suggests a Mediterranean-style sandwich using sourdough bread spread with hummus and layered with bell pepper, tomato, and avocado slices. “Sourdough helps you avoid added sugar and sodium,” she explained. “Hummus provides fiber, protein, healthy fats, and antioxidants from chickpeas.”
For maximum morning efficiency, prepare this nutritious sandwich the night before.
6. CARROT AND GINGER DRINKS
Carrot and ginger may sound like an odd breakfast combo, but Ramark told Insider that the smoothie blend is a great way to load up on fruits and vegetables.To make the smoothie, blend a handful of kale with some chopped carrot, a knob of fresh ginger, some mango chunks, a scoop of protein powder, and a squeeze of lime. Serve it up with a handful of nuts or seeds on top. “This is a powerful smoothie with tons of fiber, antioxidants, protein, and healthy fats from the nuts to make sure you get a great nutrient uptake,” she said.
