The DASH diet is great for anyone to follow whether you are suffering from hypertension or not. This is my first introduction to it, and I think it is great. My father struggled with hypertension in the past and has been unknowingly following this diet. A lot of Americans struggle with sodium intake, being that it is so prevalent in prepackaged and fast foods (Saks, 2001). I do not suffer with these challenges because my lifestyle closely resembles that of the Mediterranean diet. These two diets are similar in many aspects, one is focusing on eating whole foods. Also, it also seems to emphasize cutting out saturated and trans-fat. The easiest way to incorporate the DASH diet is to use the swap method. It is less stressful to swap items, instead of feeling as if you need to reconstruct a new diet. Breakfast is a great place to start, because how you start your day is very important. Instead of eating a donut and milk in the morning, swap it for boiled eggs, fruit, and keep the glass of milk. When you are coking hamburgers for your family, try using a leaner meet like ground chuck. You can also swap the white bread for something more nutritious like wheat or rye. The diet isn't stressing you to cut out fats entirely, but include more unsaturated fats coming from fatty fish, plant oils, nuts, and seeds (Smith, 194, pg.) One meal I would suggest is something quick and easy that anyone can make. I call is my morning yogurt bowl. The ingredients are low fat plain Greek yogurt, strawberries, blueberries, honey, pumpkin seeds and granola. First, you want to measure a full serving of yogurt into a bowl, for me that is % cup. I then add a half of blueberries and half cup of strawberries. I sprinkle small serving of granola and pumpkin seeds into my bowl, and top with a tablespoon of honey. With this meal, you meet close to your daily serving of dairy, fruits, grains, and protein. You also save yourself time in your morning as well. I have heard of the DASH (Dictary Approaches to Stop Hypertension) diet before this assignment. I do not have a history of high blood pressure in my family nor do I suffer from hypertension. I understand the importance of a bealthy diet in preventing and treating this condition. The DASH diet has been shown to be effective in lowering blood pressure and improving overall heart health. The DASH diet is rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy, while limiting saturated and trans fats, added sugars, and sodium. Here are some tips for incorporating the DASH diet into your daily eating habits: Fill half your plate with fruits and vegetabies: Aim for at least 5 servings of fruits and vegetables cach day. Go for low-fat dairy: Choose low-fat or fat-free milk, yogurt, and cheese. Cut back on added sugars: Limit sugary drinks like soda and sports drinks, and choose water or unsweetened beverages instead. Here's a recipe for a DASH diet-friendly meal: 1lb boneless, skinless chicken breast, sliced into thin strips, 2 cups broccoli florets, 1 red bell pepper, sliced, 1 yellow onion, sliced, 2 cloves garlic, minced, 2 tablespoons olive oil, I tablespoon low-sodium soy sauce, 1 tablespoon comstarch, 1/4 cup low-sodium chicken broth, brown rice (optional). In a small bowl, whisk together soy sauce, cornstareh, and chicken broth. Set aside. In a large skillet or wok, heat olive oil over high heat. Add chicken and cook until browned and cooked through, about 5 minutes. Remove from skillet and set aside. Add broccoli, bell pepper, onion, and garlic to the same skillet. Cook, stirring frequently, until vegetables are tender-crisp, about 5 minutes. Return chicken to the skillet and pour in soy sauce mixture. Cook, stirring constantly, until sauce has thickened and coated the chicken and vegetables, about 2 minutes. Serve with brown rice, if desired. By making small changes and incorporating these recipes into your daily eating habits, you can enjoy delicious meals while taking control of your health.