Use healthy cooking techniques

Unhealthy cooking habits can sabotage your other efforts to stick to the DASH diet. Use these tips to help reduce sodium and fat:

• Spice it up. Enhance flavor without adding salt or fat by using herbs, spices, flavored vinegars, onions, peppers, ginger, lemon, garlic or garlic powder, or sodium-free bouillon.
• Rinse it off. Rinse canned foods, such as beans and vegetables, before using to wash away some excess salt.
• Beware of broth. You can cook mushrooms, onions or other vegetables in a little low-sodium broth in a nonstick pan. But because even low-sodium broth can have lots of sodium, a little healthy oil such as olive oil may be a better option.
• Make lower fat substitutions. Replace full-fat dairy with reduced-fat or fat-free versions.
• Cut back on meat. Prepare stews and casseroles with only two-thirds of the meat the recipe calls for, and add extra vegetables, brown rice, tofu, bulgur or whole-wheat pasta.

If you tend to cook or bake in ways that call for lots of fat and salt, don't be afraid to modify your recipes. Experiment with spices and substitutions. Branch out and try new recipes.