{"id":698,"date":"2023-09-28T11:20:39","date_gmt":"2023-09-28T11:20:39","guid":{"rendered":"https:\/\/cardi.health\/blog\/?p=698"},"modified":"2023-09-29T11:21:30","modified_gmt":"2023-09-29T11:21:30","slug":"10-dash-diet-breakfast-recipes","status":"publish","type":"post","link":"https:\/\/cardi.health\/blog\/10-dash-diet-breakfast-recipes\/","title":{"rendered":"10 DASH Diet Breakfast Recipes for a Healthy Start"},"content":{"rendered":"\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_53 counter-flat ez-toc-counter ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/cardi.health\/blog\/10-dash-diet-breakfast-recipes\/#1-overnight-oats-with-chia-seeds-and-fresh-fruits\" title=\"1. Overnight Oats with Chia Seeds and Fresh Fruits\n\n\">1. Overnight Oats with Chia Seeds and Fresh Fruits\n\n<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/cardi.health\/blog\/10-dash-diet-breakfast-recipes\/#2-greek-yogurt-parfait-with-nuts-and-maple-syrup\" title=\"2. Greek Yogurt Parfait with Nuts and Maple Syrup\">2. Greek Yogurt Parfait with Nuts and Maple Syrup<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/cardi.health\/blog\/10-dash-diet-breakfast-recipes\/#3-avocado-toast-on-whole-grain-bread\" title=\"3. Avocado Toast on Whole Grain Bread\">3. Avocado Toast on Whole Grain Bread<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/cardi.health\/blog\/10-dash-diet-breakfast-recipes\/#4-scrambled-eggs-with-spinach-and-olive-oil\" title=\"4. Scrambled Eggs with Spinach and Olive Oil\">4. Scrambled Eggs with Spinach and Olive Oil<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/cardi.health\/blog\/10-dash-diet-breakfast-recipes\/#5-plant-based-smoothie-with-protein-powder-and-frozen-fruit\" title=\"5. Plant-Based Smoothie with Protein Powder and Frozen Fruit\">5. Plant-Based Smoothie with Protein Powder and Frozen Fruit<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/cardi.health\/blog\/10-dash-diet-breakfast-recipes\/#6-whole-wheat-pancakes-with-fresh-ginger-and-soy-sauce\" title=\"6. Whole Wheat Pancakes with Fresh Ginger and Soy Sauce\">6. Whole Wheat Pancakes with Fresh Ginger and Soy Sauce<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/cardi.health\/blog\/10-dash-diet-breakfast-recipes\/#7-smoked-salmon-on-whole-wheat-toast\" title=\"7. Smoked Salmon on Whole Wheat Toast\">7. Smoked Salmon on Whole Wheat Toast<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/cardi.health\/blog\/10-dash-diet-breakfast-recipes\/#8-peanut-butter-and-banana-oatmeal\" title=\"8. Peanut Butter and Banana Oatmeal\">8. Peanut Butter and Banana Oatmeal<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/cardi.health\/blog\/10-dash-diet-breakfast-recipes\/#9-chia-seed-pudding-with-mixed-berries\" title=\"9. Chia Seed Pudding with Mixed Berries\">9. Chia Seed Pudding with Mixed Berries<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/cardi.health\/blog\/10-dash-diet-breakfast-recipes\/#10-cottage-cheese-and-vegetable-frittata\" title=\"10. Cottage Cheese and Vegetable Frittata\">10. Cottage Cheese and Vegetable Frittata<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/cardi.health\/blog\/10-dash-diet-breakfast-recipes\/#what-is-the-dash-diet\" title=\"What is the DASH Diet?\">What is the DASH Diet?<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/cardi.health\/blog\/10-dash-diet-breakfast-recipes\/#faqs-about-the-dash-diet-breakfast\" title=\"FAQs about the DASH diet breakfast\">FAQs about the DASH diet breakfast<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2><span class=\"ez-toc-section\" id=\"1-overnight-oats-with-chia-seeds-and-fresh-fruits\"><\/span><span style=\"font-weight: 400;\">1. Overnight Oats with Chia Seeds and Fresh Fruits<br \/>\n<img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-701 size-full\" src=\"https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_1.jpg\" alt=\"Overnight Oats\" width=\"1200\" height=\"630\" srcset=\"https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_1.jpg 1200w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_1-300x158.jpg 300w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_1-1024x538.jpg 1024w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_1-768x403.jpg 768w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_1-571x300.jpg 571w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><br \/>\n<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Oats are great sources of dietary fiber. Plus, fresh fruit fits well into a <a href=\"https:\/\/cardi.health\/blog\/dash-diet\/\">DASH eating plan<\/a>.<\/span><\/p>\n<p><b>Prep time: <\/b><span style=\"font-weight: 400;\">5 minutes<\/span><\/p>\n<p><b>Ingredients:\u00a0<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Rolled oats, \u00bd cup<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Chia seeds, 2 tbsp<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Blueberries, 2 tbsp<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Blackberries, 2 tbsp<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Almond milk, \u00bd cup<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Water, \u00bc cup<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Banana, 1, mashed<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Ground cinnamon, \u00bc tsp (optional)<\/span><\/li>\n<\/ul>\n<p><b>Steps:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get an airtight container or jar. Add all ingredients except berries. Stir well.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Refrigerate for at least 8 hours.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In the morning, add your berries and enjoy.<\/span><\/li>\n<\/ol>\n<p><b>Nutritional value:<\/b><\/p>\n<ul>\n<li>Calories: 246<\/li>\n<li>Carbs: 44g<\/li>\n<li>Protein: 6.5g<\/li>\n<li>Fat: 6g<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"2-greek-yogurt-parfait-with-nuts-and-maple-syrup\"><\/span><span style=\"font-weight: 400;\">2. Greek Yogurt Parfait with Nuts and Maple Syrup<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-702\" src=\"https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_2.jpg\" alt=\"Greek Yogurt Parfait\" width=\"1200\" height=\"630\" srcset=\"https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_2.jpg 1200w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_2-300x158.jpg 300w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_2-1024x538.jpg 1024w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_2-768x403.jpg 768w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_2-571x300.jpg 571w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Granola has oats, nuts, and seeds \u2014 rich in fiber, and with Greek yogurt for low-fat dairy, it becomes perfect.<\/span><\/p>\n<p><b>Prep time: <\/b><span style=\"font-weight: 400;\">10 minutes<\/span><\/p>\n<p><b>Ingredients:\u00a0<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Granola, \u2153 cup<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Greek yogurt, \u2153 cup<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Almonds, 1 tbsp, chopped<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Cashews, 1 tbsp, chopped<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Berries, \u00bd cup, assorted<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Maple syrup, 1 tbsp<\/span><\/li>\n<\/ul>\n<p><b>Steps:<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">In a glass, add a layer of yogurt.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Add a layer of granola.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Add some nuts, berries, and syrup as a third layer.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Continue this pattern until you\u2019ve used everything.<\/span><\/li>\n<\/ol>\n<p><b>Nutritional value:<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Calories: 444<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Carbs: 60g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Protein: 14g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fat: 17g<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"3-avocado-toast-on-whole-grain-bread\"><\/span><span style=\"font-weight: 400;\">3. Avocado Toast on Whole Grain Bread<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-703 size-full\" src=\"https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_3.jpg\" alt=\"Avocado Toast\" width=\"1200\" height=\"630\" srcset=\"https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_3.jpg 1200w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_3-300x158.jpg 300w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_3-1024x538.jpg 1024w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_3-768x403.jpg 768w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_3-571x300.jpg 571w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Avocado toast is popular and can work as a breakfast option under the DASH diet, thanks to healthy fats.<\/span><\/p>\n<p><b>Prep time: <\/b><span style=\"font-weight: 400;\">5 minutes<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Bread (whole-grain), 2 slices<\/span><\/li>\n<li><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/avocados\/#:~:text=The%20primary%20type%20of%20monounsaturated,%2C%20avocados%20are%20cholesterol%2Dfree.\"><span style=\"font-weight: 400;\">Ripe avocado<\/span><\/a><span style=\"font-weight: 400;\">, 1 whole<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Salt, a pinch<\/span><\/li>\n<\/ul>\n<p><b>Steps:<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Toast your bread slices.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Cut open the avocado and spoon the flesh out.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Mash until smooth, then mix in a pinch of salt.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Spread the mashed avocado equally onto each slice of bread.<\/span><\/li>\n<\/ol>\n<p><b>Nutritional value:<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Calories: 474<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Carbs: 42.8g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Protein: 12.2g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fat: 31.6g<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"4-scrambled-eggs-with-spinach-and-olive-oil\"><\/span><span style=\"font-weight: 400;\">4. Scrambled Eggs with Spinach and Olive Oil<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-704\" src=\"https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_4.jpg\" alt=\"Scrambled Eggs\" width=\"1200\" height=\"630\" srcset=\"https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_4.jpg 1200w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_4-300x158.jpg 300w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_4-1024x538.jpg 1024w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_4-768x403.jpg 768w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_4-571x300.jpg 571w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Scrambled eggs can get protein in your diet, plus the right oil and spinach get you unsaturated fats and potassium.<\/span><\/p>\n<p><b>Prep time: <\/b><span style=\"font-weight: 400;\">30 minutes<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">3 large eggs<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Baby spinach, 3 oz.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Olive oil, \u00bd tbsp<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Skim milk, 1 \u00bd tbsp<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Salt, 1\/16 tsp or to taste<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Black pepper, 1\/16 tsp or to taste<\/span><\/li>\n<\/ul>\n<p><b>Steps:<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Put oil in a pan on medium-high heat.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Crack your eggs into a bowl and beat. Add skim milk, salt, and pepper.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Pour into the pan, stirring continuously.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Add the spinach as it starts to solidify, and continue until it wilts.<\/span><\/li>\n<\/ol>\n<p><b>Nutritional value:<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Calories: 117<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Carbs: 2g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Protein: 10.5g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fat: 14g<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"5-plant-based-smoothie-with-protein-powder-and-frozen-fruit\"><\/span><span style=\"font-weight: 400;\">5. Plant-Based Smoothie with Protein Powder and Frozen Fruit<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-705 size-full\" src=\"https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_5.jpg\" alt=\"Plant-Based Smoothie\" width=\"1200\" height=\"630\" srcset=\"https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_5.jpg 1200w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_5-300x158.jpg 300w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_5-1024x538.jpg 1024w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_5-768x403.jpg 768w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_5-571x300.jpg 571w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Need a quick breakfast that will <a href=\"https:\/\/cardi.health\/blog\/how-to-lower-blood-pressure-instantly-in-an-emergency\/\">reduce blood pressure<\/a> before you head out? A frozen fruit smoothie with protein powder works fantastic.<\/span><\/p>\n<p><b>Prep time: <\/b><span style=\"font-weight: 400;\">5 minutes<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Mixed berries, 1 \u00bd cups, frozen<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Unsweetened soy milk, 1 cup<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Banana, 1 whole<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Plant-based protein powder (vanilla), 1 scoop<\/span><\/li>\n<\/ul>\n<p><b>Steps:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Add all the ingredients into a blender and blend until smooth.<\/span><\/p>\n<p><b>Nutritional value:<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Calories: 439<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Carbs: 64g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Protein: 31g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fat: 8g<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"6-whole-wheat-pancakes-with-fresh-ginger-and-soy-sauce\"><\/span><span style=\"font-weight: 400;\">6. Whole Wheat Pancakes with Fresh Ginger and Soy Sauce<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-706\" src=\"https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_6.jpg\" alt=\"Whole Wheat Pancakes\" width=\"1200\" height=\"630\" srcset=\"https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_6.jpg 1200w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_6-300x158.jpg 300w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_6-1024x538.jpg 1024w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_6-768x403.jpg 768w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_6-571x300.jpg 571w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019d be surprised to find that pancakes can fit nicely into <\/span><a href=\"https:\/\/cardi.health\/blog\/dash-diet\/\"><span style=\"font-weight: 400;\">your DASH diet<\/span><\/a><span style=\"font-weight: 400;\"> when made right.<\/span><\/p>\n<p><b>Prep time: <\/b><span style=\"font-weight: 400;\">45 minutes<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Pancakes:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Whole wheat flour, \u00bd cup<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Salt, 1\/16 tsp<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Scallions, 3 tbsp, thinly sliced<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Hot water, \u00bc cup<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Sesame seed oil, 1 tbsp<\/span><\/li>\n<\/ul>\n<p>Dipping sauce:<\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Soy sauce, \u00bd tbsp<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Rice wine vinegar, \u00bd tbsp<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Ginger, \u215b tsp, grated<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Sugar, \u00bd tsp<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Red pepper flakes, 1\/16 tsp (optional)<\/span><\/li>\n<\/ul>\n<p><b>Steps:<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">In a bowl, combine your dipping sauce ingredients. Set aside.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Add the flour to a food processor. Start it and slowly pour the hot water until the dough forms a ball.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Dust a surface with flour and knead until smooth.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Place in a bowl and cover for 30 minutes.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Divide the dough into 4 equal pieces.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Flatten each with a rolling pin. Glaze with sesame seed oil and sprinkle with scallions.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Roll each into a log and then curl it into a tight spiral. Flatten into a disk.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fry the dough until browned on each side.<\/span><\/li>\n<\/ol>\n<p><b>Nutritional value:<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Calories: 113<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Carbs: 14g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Protein: 2.5g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fat: 5.5g<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"7-smoked-salmon-on-whole-wheat-toast\"><\/span><span style=\"font-weight: 400;\">7. Smoked Salmon on Whole Wheat Toast<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-707\" src=\"https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_7.jpg\" alt=\"Smoked Salmon Toast\" width=\"1200\" height=\"630\" srcset=\"https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_7.jpg 1200w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_7-300x158.jpg 300w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_7-1024x538.jpg 1024w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_7-768x403.jpg 768w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_7-571x300.jpg 571w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Fish is a high-quality protein, and salmon is <\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/j.1467-3010.2011.01941.x\" class=\"broken_link\"><span style=\"font-weight: 400;\">a great source of omega-3 fatty acids<\/span><\/a><span style=\"font-weight: 400;\">. This makes it perfect for a DASH-approved breakfast.<\/span><\/p>\n<p><b>Prep time: <\/b><span style=\"font-weight: 400;\">30 minutes<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Whole wheat baguette, half<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Salmon, 1 oz, smoked and sliced<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Cream cheese, 4 tbsp<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lemon juice, \u00bc tbsp<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lemon zest, \u00bc tsp<\/span><\/li>\n<\/ul>\n<p><b>Steps:<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Slice your baguette half in two and toast<\/span><\/li>\n<li><span style=\"font-weight: 400;\">In a bowl, mix cream cheese, lemon juice, and lemon zest.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Spread on each baguette half.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Layer your salmon slices and close the sandwich.<\/span><\/li>\n<\/ol>\n<p><b>Nutritional value:<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Calories: 324<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Carbs: 42g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Protein: 26g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fat: 4g<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"8-peanut-butter-and-banana-oatmeal\"><\/span><span style=\"font-weight: 400;\">8. Peanut Butter and Banana Oatmeal<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-708\" src=\"https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_8.jpg\" alt=\"Peanut Butter and Banana Oatmeal\" width=\"1200\" height=\"630\" srcset=\"https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_8.jpg 1200w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_8-300x158.jpg 300w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_8-1024x538.jpg 1024w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_8-768x403.jpg 768w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_8-571x300.jpg 571w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">The best part about oatmeal is that it can be a DASH-friendly breakfast option that will <a href=\"https:\/\/cardi.health\/blog\/foods-that-lower-blood-pressure-naturally\/\">lower blood pressure<\/a>.<\/span><\/p>\n<p><b>Prep time: <\/b><span style=\"font-weight: 400;\">15 minutes<\/span><\/p>\n<p><b>Ingredients:<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Rolled oats, \u00bd cup<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Banana, 1 whole, sliced<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Peanut butter, 1 tbsp<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Chia seeds, \u00bd tbsp<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Ground cinnamon, \u00bd tsp<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Salt, a pinch or to taste<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Water, 1 \u00bd cups<\/span><\/li>\n<\/ul>\n<p><b>Steps:<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Add oats, chia, salt, cinnamon, and banana slices to a pot. Add water and stir.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Place on medium-high heat for 10 minutes or until the water is absorbed. Stir regularly.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Serve in a bowl, add peanut butter and mix.\u00a0<\/span><\/li>\n<\/ol>\n<p><b>Nutritional value:<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Calories: 369<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Carbs: 61g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Protein: 11g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fat: 12g<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"9-chia-seed-pudding-with-mixed-berries\"><\/span><span style=\"font-weight: 400;\">9. Chia Seed Pudding with Mixed Berries<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-709\" src=\"https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_9.jpg\" alt=\"Chia Seed Pudding\" width=\"1200\" height=\"630\" srcset=\"https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_9.jpg 1200w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_9-300x158.jpg 300w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_9-1024x538.jpg 1024w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_9-768x403.jpg 768w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_9-571x300.jpg 571w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">Chia seeds are healthy, <\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/chia-seeds\/\"><span style=\"font-weight: 400;\">containing plenty of omega-3 fatty acids and dietary fiber<\/span><\/a><span style=\"font-weight: 400;\">, which are great for <a href=\"https:\/\/cardi.health\/blog\/how-to-improve-heart-health\/\">heart health<\/a>.<\/span><\/p>\n<p><b>Prep time: <\/b><span style=\"font-weight: 400;\">5 minutes<\/span><\/p>\n<p><b>Ingredients:\u00a0<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Chia seeds, 2 \u00bd tbsp<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Almond milk, \u00bd cup<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Strawberries, 2 tbsp<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Blueberries, 2 tbsp<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Raspberries, 2 tbsp<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Honey, \u00bd tbsp<\/span><\/li>\n<\/ul>\n<p><b>Steps:<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Mix all ingredients in an air-tight container.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Refrigerate for at least 8 hours.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Enjoy cold.<\/span><\/li>\n<\/ol>\n<p><b>Nutritional value:<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Calories: 292<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Carbs: 38g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Protein: 14g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fat: 9g<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"10-cottage-cheese-and-vegetable-frittata\"><\/span><span style=\"font-weight: 400;\">10. Cottage Cheese and Vegetable Frittata<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-710\" src=\"https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_10.jpg\" alt=\"Cottage Cheese and Vegetable Frittata\" width=\"1200\" height=\"630\" srcset=\"https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_10.jpg 1200w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_10-300x158.jpg 300w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_10-1024x538.jpg 1024w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_10-768x403.jpg 768w, https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/CH_dash-diet-breakfast_10-571x300.jpg 571w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">If you want more protein and vegetables in your breakfast, this is one great way to add them.<\/span><\/p>\n<p><b>Prep time: <\/b><span style=\"font-weight: 400;\">35 minutes<\/span><\/p>\n<p><b>Ingredients (for 8 slices):<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Eggs, 4<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Cottage cheese, \u00bd cup<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Avocado oil, 1 tbsp<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Red bell pepper, 1 whole, diced<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Onion, \u00bd, diced<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Broccoli, 1 cup, chopped<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Cheddar cheese, \u00bd cup, shredded<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Salt, 1 tsp<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Black pepper, \u00bd tsp<\/span><\/li>\n<\/ul>\n<p><b>Steps:<\/b><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Preheat oven to 350\u00b0F (180\u00b0C).<\/span><\/li>\n<li><span style=\"font-weight: 400;\">In a bowl, whisk eggs, cottage cheese, salt, and pepper.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Put oil in a skillet over medium-high heat.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Add vegetables and cook until soft.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Add vegetables and cheddar to the egg mixture. Stir well.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Pour into oven-safe pan to bake for 30 minutes.<\/span><\/li>\n<\/ol>\n<p><b>Nutritional value:<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Calories: 134<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Carbs: 3.6g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Protein: 11.2g<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fat: 8.2g<\/span><\/li>\n<\/ul>\n\n<div class=\"cta-shortcode__wrap\">\n    <section class=\"cta-shortcode\">\n\n        <div class=\"cta-shortcode__left\">\n                            <h3>Start managing your heart health now!<\/h3>\n                                        <h5>Find out what works for you with this 60sec quiz.<\/h5>\n                        <div class=\"buttons-container\">\n                                    <a class=\"btn\" href=\"https:\/\/cardi.health\/quiz?question=1\">\n                        Take quiz                        <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\">\n                            <g clip-path=\"url(#clip0_471_92)\">\n                                <path d=\"M12 4L10.59 5.41L16.17 11H4V13H16.17L10.59 18.59L12 20L20 12L12 4Z\" fill=\"white\" \/>\n                            <\/g>\n                            <defs>\n                                <clipPath id=\"clip0_471_92\">\n                                    <rect width=\"24\" height=\"24\" fill=\"white\" \/>\n                                <\/clipPath>\n                            <\/defs>\n                        <\/svg>\n                    <\/a>\n                                            <\/div>\n        <\/div>\n\n        <div class=\"cta-shortcode__right\">\n            <img src=\"https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/mobile-phone.png\" alt=\"cardi health app\">\n        <\/div>\n\n    <\/section>\n<\/div>\n<h2><span class=\"ez-toc-section\" id=\"what-is-the-dash-diet\"><\/span><span style=\"font-weight: 400;\">What is the DASH Diet?<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">DASH stands for Dietary Approaches to Stop <a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/hypertension\">Hypertension<\/a>, and the DASH diet emphasizes meal changes that can treat hypertension.<\/span><\/p>\n<p><a href=\"https:\/\/www.nhlbi.nih.gov\/education\/dash-eating-plan\"><span style=\"font-weight: 400;\">The tenets of this diet<\/span><\/a><span style=\"font-weight: 400;\"> include:<\/span><\/p>\n<p><strong>Eating more:<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Vegetables<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fruits<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Whole grains<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Low or fat-free dairy<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lean protein (fish, poultry)<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Plant-based protein (beans, nuts, seeds)<\/span><\/li>\n<\/ul>\n<p><strong>Eating less:\u00a0<\/strong><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Saturated fat<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Red meat<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Sugar-sweetened beverages<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Full-fat dairy products<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Many people are used to breakfast cereals and other processed foods, so being able to eat better for breakfast can be helpful in tackling heart disease.<\/span><\/p>\n<p><a href=\"https:\/\/cardi.health\/\"><span style=\"font-weight: 400;\">Cardi Health<\/span><\/a><span style=\"font-weight: 400;\"> can help you stick to healthy, unprocessed foods for breakfast, thanks to the app&#8217;s personalized meal plans.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"faqs-about-the-dash-diet-breakfast\"><\/span><span style=\"font-weight: 400;\">FAQs about the DASH diet breakfast<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You\u2019ve seen some of the best breakfasts for someone on the DASH diet. Now, let\u2019s answer some common questions.<\/span><\/p>\n<h3><strong>Can I have eggs on the DASH diet?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">You can have eggs on the DASH diet. They are one of the most common sources of protein.<\/span><\/p>\n<h3><strong>What is the best breakfast for high blood pressure?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">There\u2019s no single breakfast option that is the best meal for high blood pressure. However, breakfasts that follow the rules of the DASH diet and taste good are optimal.<\/span><\/p>\n<h3><strong>Can you eat bread on the DASH diet?<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">You can eat bread on the DASH diet, but it is most beneficial to stick to wholegrain products.<\/span><\/p>\n\n<div class=\"cta-shortcode__wrap\">\n    <section class=\"cta-shortcode\">\n\n        <div class=\"cta-shortcode__left\">\n                            <h3>Start managing your heart health now!<\/h3>\n                                        <h5>Find out what works for you with this 60sec quiz.<\/h5>\n                        <div class=\"buttons-container\">\n                                    <a class=\"btn\" href=\"https:\/\/cardi.health\/quiz?question=1\">\n                        Take quiz                        <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" fill=\"none\">\n                            <g clip-path=\"url(#clip0_471_92)\">\n                                <path d=\"M12 4L10.59 5.41L16.17 11H4V13H16.17L10.59 18.59L12 20L20 12L12 4Z\" fill=\"white\" \/>\n                            <\/g>\n                            <defs>\n                                <clipPath id=\"clip0_471_92\">\n                                    <rect width=\"24\" height=\"24\" fill=\"white\" \/>\n                                <\/clipPath>\n                            <\/defs>\n                        <\/svg>\n                    <\/a>\n                                            <\/div>\n        <\/div>\n\n        <div class=\"cta-shortcode__right\">\n            <img src=\"https:\/\/cardi.health\/blog\/app\/uploads\/2023\/09\/mobile-phone.png\" alt=\"cardi health app\">\n        <\/div>\n\n    <\/section>\n<\/div>\n<h2><span style=\"font-weight: 400;\">Conclusion<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">All the recipes in this article are delicious, low-sodium meals that serve as great DASH diet breakfast options to help you tackle high blood pressure.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ve discovered 10 recipes here, but over at Cardi Health, there are thousands of DASH diet-compatible dishes and heart-healthy meal suggestions for you to explore.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>1. Overnight Oats with Chia Seeds and Fresh Fruits Oats are great sources of dietary fiber. Plus, fresh fruit fits well into a DASH eating plan. Prep time: [&hellip;]<\/p>\n","protected":false},"author":13,"featured_media":711,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","inline_featured_image":false},"categories":[5],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/cardi.health\/blog\/wp-json\/wp\/v2\/posts\/698"}],"collection":[{"href":"https:\/\/cardi.health\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cardi.health\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cardi.health\/blog\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/cardi.health\/blog\/wp-json\/wp\/v2\/comments?post=698"}],"version-history":[{"count":9,"href":"https:\/\/cardi.health\/blog\/wp-json\/wp\/v2\/posts\/698\/revisions"}],"predecessor-version":[{"id":752,"href":"https:\/\/cardi.health\/blog\/wp-json\/wp\/v2\/posts\/698\/revisions\/752"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cardi.health\/blog\/wp-json\/wp\/v2\/media\/711"}],"wp:attachment":[{"href":"https:\/\/cardi.health\/blog\/wp-json\/wp\/v2\/media?parent=698"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cardi.health\/blog\/wp-json\/wp\/v2\/categories?post=698"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cardi.health\/blog\/wp-json\/wp\/v2\/tags?post=698"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}