Today’s episode focuses on the DASH diet—short for “Dietary Approaches to Stop Hypertension”—a heart-healthy eating pattern centered on fruits, vegetables, whole grains, low-fat dairy, and fiber, while limiting sodium and saturated fat. It’s a practical way to eat whether you have high blood pressure or are simply aiming for better overall health. My guest is Rosanne Rust, MS, RDN, author of the cookbook DASH Diet for Two.
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Rosanne Rust is a registered dietitian and the author of DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together. An internationally recognized nutrition expert, Rosanne created the Chew the Facts blog to help people separate evidence-based nutrition advice from misinformation. She has also written DASH Diet for Dummies, Glycemic Index Cookbook for Dummies, and Calorie Counter Journal for Dummies.
In this episode, Rosanne shares why she chose a career in dietetics and why preventing and treating high blood pressure through lifestyle is so important to her. We discuss practical DASH-friendly recipes, including Noodles with Mushrooms & Cabbage and Grilled Shrimp-Stuffed Poppers—an appetizer that’s both flavorful and aligned with DASH principles.
“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
Find DASH Diet for Two on Amazon to explore recipes and meal ideas designed for two people.
Recipes featured in the episode:
Grilled Shrimp-Stuffed Poppers—lightened with low-fat cream cheese and full of flavor.
Noodles with Mushrooms & Cabbage—a Hungarian-inspired dish made with onions, a touch of butter, egg noodles (or penne if preferred), cayenne, mushrooms, and cabbage.
Visit Rosanne’s Chew the Facts blog for evidence-based articles and practical nutrition tips.
Show highlights
- Introduction to Rosanne’s cookbook, DASH Diet for Two, featuring 125 heart-healthy recipes tailored for two people.
- How Chew the Facts helps people separate nutrition facts from myths.
- Rosanne’s journey to becoming a dietitian after years of managing food intolerances and digestive issues.
- Why high blood pressure is common and often underdiagnosed; it contributes to many preventable deaths worldwide.
- How certain groups, including African Americans, face higher risk and greater impact from high blood pressure.
- Rosanne’s family history with hypertension and how that shaped her work.
- DASH diet fundamentals: an evidence-based lifestyle pattern—not primarily a weight-loss plan—with an emphasis on low sodium, ample fruits and vegetables (about 8–10 servings daily), 2–3 servings of low-fat dairy, reduced saturated fat and added sugars, and higher fiber intake.
- Additional lifestyle recommendations: regular physical activity, stress management, and weight control.
- DASH-style recipe ideas: a lighter Cobb salad (with roasted sunflower seeds replacing bacon and a reduced-fat dressing), Grilled Shrimp-Stuffed Poppers, and baked apples with reduced sugar and heart-healthy nuts.
- Practical tips for reducing sodium without sacrificing flavor.
- A preview of Rosanne’s next book: DASH Diet for Dummies, 2nd edition, a nutrition reference with 45 recipes.
Links and resources
Contact: [email protected]
DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together
Rust Nutrition and Chew the Facts blog: rustnutrition.com
More Liz’s Healthy Table episodes:
Cooking with Pulses with Jenny Chandler
Sick of Cooking? We’ve Got You Covered with Wendy and Jess
Cooking with Beans with Joe Yonan