A DASH-ing Way to Start Your Day With Breakfast
Start Your Day with the DASH Diet
The DASH Diet (Dietary Approaches to Stop Hypertension) is one of the most researched eating patterns for improving heart health and overall wellness. It emphasizes fruits, vegetables, whole grains, low-fat dairy, lean proteins, nuts, seeds, and beans while limiting sodium, added sugars, and saturated fat.
Benefits of the DASH Diet
•Supports healthy blood pressure levels
•Promotes heart health
•May help lower LDL ("bad") cholesterol
•Rich in fiber, vitamins, minerals, and antioxidants
•Supports healthy weight management
•Helps reduce sodium intake
•Encourages balanced, nutrient-dense meals
•May reduce the risk of stroke, heart disease, and type 2 diabetes
Three Easy DASH Diet Breakfast Ideas
1. Fruit and Yogurt Parfait
Layer low-fat plain yogurt with fresh fruit and a sprinkle of whole-grain cereal or oats.
Try:
1 cup low-fat yogurt
1 cup berries, peaches, or melon
¼ cup whole-grain granola or oats
Why it works: Provides calcium, protein, fiber, and potassium to help support heart health and keep you satisfied throughout the morning.
2. Oatmeal with Milk and Fruit
Prepare old-fashioned or quick oats with low-fat milk and top with fresh fruit.
Try:
½ cup dry oats
1 cup low-fat milk
1 sliced banana or 1 cup berries
Sprinkle of cinnamon
Why it works: Oats contain soluble fiber that may help lower cholesterol, while fruit adds natural sweetness, fiber, and antioxidants.
3. Easy Fruit and Yogurt Smoothie
Blend a quick breakfast you can take on the go.
Try:
1 cup low-fat yogurt
1 cup frozen berries or mango
½ banana
½ cup low-fat milk
Ice, if desired
Blend until smooth.
Why it works: A smoothie is a simple way to enjoy fruit, dairy, protein, and potassium in one convenient meal.
DASH Diet Breakfast Tip
Aim to include fruit, whole grains, and low-fat dairy at breakfast. This combination provides fiber, protein, calcium, and potassium—key nutrients that support the DASH eating pattern and help fuel your day.
Three Easy DASH Diet Breakfast Ideas
1. Fruit and Yogurt Parfait
Layer low-fat plain yogurt with fresh fruit and a sprinkle of whole-grain cereal or oats.
Try:
1 cup low-fat yogurt
1 cup berries, peaches, or melon
¼ cup whole-grain granola or oats
Why it works: Provides calcium, protein, fiber, and potassium to help support heart health and keep you satisfied throughout the morning.
2. Oatmeal with Milk and Fruit
Prepare old-fashioned or quick oats with low-fat milk and top with fresh fruit.
Try:
½ cup dry oats
1 cup low-fat milk
1 sliced banana or 1 cup berries
Sprinkle of cinnamon
Why it works: Oats contain soluble fiber that may help lower cholesterol, while fruit adds natural sweetness, fiber, and antioxidants.
3. Easy Fruit and Yogurt Smoothie
Blend a quick breakfast you can take on the go.
Try:
1 cup low-fat yogurt
1 cup frozen berries or mango
½ banana
½ cup low-fat milk
Ice, if desired
Blend until smooth.
Why it works: A smoothie is a simple way to enjoy fruit, dairy, protein, and potassium in one convenient meal.
DASH Diet Breakfast Tip
Aim to include fruit, whole grains, and low-fat dairy at breakfast. This combination provides fiber, protein, calcium, and potassium—key nutrients that support the DASH eating pattern and help fuel your day.
