Cooking from the heart

Affordable, tasty and healthy recipes for the whole family.

6th Edition - Dash Edition

Cooking from the Heart – DASH edition

DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet is considered an important advance in nutritional science. It emphasises the importance of eating foods rich in protein, fibre, potassium (K), magnesium (Mg) and calcium (Ca). These include ingredients such as fruits, vegetables, beans, unsalted nuts, whole grains, lean red meat, poultry, fish and low-fat dairy. Apart from the focus to include these healthy ingredients, this approach further encourages everyone to limit the intake of foods high in saturated (unhealthy) fats and sugar.

The DASH way of eating is not a sodium-reduced diet, but its effect is enhanced when combined with the reduction of sodium (salt) in meals, particularly in patients with high blood pressure.

The DASH diet is recommended by South African and International Hypertension Guidelines in conjunction with your medication. Numerous studies have consistently shown that it lowers blood pressure across a diverse range of patients with hypertension and pre-hypertension. Healthy eating and lifestyle changes are important aspects in the management of hypertension.

This DASH edition received a Best in The World award in the Professional Health and Nutrition category at the 2023 Gourmand World Cookbook Awards.

Disclaimer: Do NOT discontinue your medication without consulting your healthcare practitioner.

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