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Healthy Eating Tips From the NHLBI's Top-Ranked DASH and TLC Diets
 Celebrate with friends and family this holiday weekend by sharing dishes based on the National Heart, Lung, and Blood Institute's (NHLBI's) DASH and TLC diets. These eating plans rank among the best in the first-ever U.S. News & World Report "Best Diets" report. The DASH diet ranked first for "best diets overall," and the TLC diet tied for second place.
Do the DASH
DASH (Dietary Approaches to Stop Hypertension) is a flexible and balanced eating plan that is based on years of research. The plan was developed by the National Institutes of Health as a way to lower high blood pressure. Following the DASH eating plan and eating less sodium (salt) can reduce your risk of getting high blood pressure. If you already have high blood pressure, following the DASH eating plan and eating less sodium can lower your blood pressure.
DASH diet recommendations include:
- Focus on fruits, vegetables, and fat-free or low-fat milk and milk products.
- Emphasize whole grains, fish, poultry, beans, seeds, and nuts.
- Limit sweets, added sugars and sugary beverages, and red meats.
Learn more about DASH:
Try some TLC
The TLC (Therapeutic Lifestyle Changes) diet is part of the TLC program, which is designed to lower LDL (bad) cholesterol. In addition to the TLC diet, the program includes physical activity and weight management components. The program provides a step-by-step way to lower LDL-cholesterol—and heart disease risk.
TLC diet recommendations include:
- Limit the amount of saturated fat, trans fat, and cholesterol you eat.
- Increase the soluble fiber in your diet (oatmeal, kidney beans, and apples are good sources of soluble fiber).
- Add cholesterol-lowering foods, such as margarines that contain plant sterol or stanol esters that can help lower cholesterol.
Learn more about TLC:
Popular Recipes
 These heart healthy recipes feature fruits, vegetables, fat-free or low-fat milk and milk products, whole grains, poultry, beans, and/or nuts. They are high in taste and low in saturated fat, trans fat, and cholesterol.
Oatmeal Pecan Waffles (or Pancakes): These festive waffles are made with whole-wheat flour, quick oats, nuts, and fat-free milk. Top with fresh berries. (shown above)
Tangy Salsa: Tangy, not spicy, this salsa will appeal to most—try it as a dip with veggies or baked chips. (shown)
Tuscan Beans With Tomatoes and Oregano: This cool, satisfying, meatless main dish is perfect for a warm summer evening.
Oven-Crusted Chicken Breast: This family and picnic classic features seasoned chicken that is lightly coated with bread crumbs and crushed oats.
For more recipes and healthy eating tips, visit the Keep the Beat™: Deliciously Healthy Eating Web site.
™Keep the Beat is a trademark of the U.S. Department of Health and Human Services (HHS). |
