Today’s show is all about the DASH diet, which stands for “Dietary Approaches to Stop Hypertension.” It’s a diet filled with fruits, vegetables, low-fat dairy and fiber and low in sodium and saturated fat. It’s how I love to eat, and it’s a healthy way of eating whether you have high blood pressure or not. My guest today is Rosanne Rust, MS, RDN, author of the new cookbook, DASH Diet for Two.
Rosanne Rust is a dietitian, friend, and the author of DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together. Rosanne is an internationally recognized nutrition expert who has a passion for facts. She created her blog, Chew the Facts, to help consumers decipher nutritional facts from myths. She’s also the author of DASH Diet for Dummies, Glycemic Index Cookbook for Dummies, and Calorie Counter Journal for Dummies.
On today’s show, we talk about Rosanne’s decision to become a dietitian and why preventing and treating high blood pressure through a healthy lifestyle is near and dear to her heart. You’ll also hear about some great recipes, including Noodles with Mushrooms & Cabbage and Grilled Shrimp-Stuffed Poppers, an appetizer that’s super healthy and DASH friendly.
“Medicine is effective and is required for high blood pressure treatment, but diet can play a huge role in treatment and even prevention.”
– Rosanne Rust, MS, RDN
Head to Amazon to check out DASH Diet for Two.
Recipes discussed on the show:
Grilled Shrimp-Stuffed Poppers. YUM!!
Noodles with Mushrooms & Cabbage. I made this recipe with penne pasta, but if you have the egg noodles that this recipe calls for, then by all means, use those!
Be sure to check out Rosanne’s blog, Chew the Facts.
- Rosanne’s new cookbook, DASH Diet for Two
- How Rosanne’s blog and website, Chew the Facts, provides facts to combat misinformation about nutrition
- Rosanne’s path to becoming a dietitian after battling food intolerances and digestive issues for years
- Why high blood pressure is more common than you may think. Nearly half of all US adults have high blood pressure (HBP), and 1 in 3 of the world’s population has HBP
- How high blood pressure is often misdiagnosed, even though it contributes to millions of deaths each year
- How certain populations are affected by high blood pressure and are at greater risk, including Africans Americans
- Rosanne’s personal high blood pressure story, which includes a strong family history
- DASH diet basics: “Dietary Approaches to Stop Hypertension”
- Not for weight loss, but a lifestyle
- Based on clinical research, trials, and dietary patterns
- The pattern for all-around healthy eating includes low sodium, 8 to 10 daily servings of fruits and vegetables, 2 to 3 daily servings of low-fat dairy, low saturated fat and sugar, and high fiber
- The lifestyle components of the DASH diet: stay active and manage stress and weight
- An overview of Rosanne’s cookbook and chapters (it’s packed with 125 delicious recipes!)
- DASH-style Cobb Salad: uses roasted sunflower seeds instead of bacon, fewer blue cheese crumbles, amped-up veggies, and a lighter dressing
- Grilled Shrimp-Stuffed Poppers: uses low-fat cream cheese
- How eggs and shrimp have gotten a bad rap on most diets, but are allowed on the DASH diet
- Tips on cutting sodium without sacrificing flavor
- Noodles with Mushrooms & Cabbage: a Hungarian-inspired recipe with onions, a little bit of butter, egg noodles, cayenne pepper, mushrooms, and cabbage
- Baked Apples: a reduced-sugar dessert with heart-healthy nuts
- Rosanne’s next book is DASH Diet for Dummies, 2nd edition; it’s a reference book on nutrition with 45 recipes
LINKS and RESOURCES:
My email: [email protected]
Rust Nutrition and Chew the Facts blog: https://rustnutrition.com/
For other Liz’s Healthy Table Podcasts, check out: