Healthy DASH Salad Recipe For Natural High Blood Pressure Treatment

Tuna, bananas and almonds transform a simple side salad into a therapeutic meal for natural high blood pressure treatment.   

Prep Time: 15 minutes

Total Time: 15 minutes

Ingredients

2 cups baby spinach torn into bite sized pieces

2 cups lettuce torn into bite sized pieces

1 cup carrots grated

1 cup broccoli

4 oz water packed tuna

2 cups bananas

2 Tablespoons grated cheddar cheese

1 Tablespoon sliced almonds

2 cups whole grain croutons

1 teaspoon extra-virgin olive oil

3 tablespoons lemon juice

Pepper to taste

Instructions

1. Place the green leafy vegetables in a large bowl. Add the other vegetables. Toss in the tuna, croutons and banana. Sprinkle the almonds and grated cheese on top.

2. In a separate bowl make the dressing by whisking the olive oil and lemon juice as you season them with salt and pepper.

3. Drizzle the dressing over the salad and toss it with a fork.

4. Serve immediately.

Nutrient Notes

The Dietary Approaches to Stop Hypertension (DASH) recommend eating 7-8 servings of grain (7-8 slices of bread) each day.

food as medicine

The Dietary Approaches to Stop Hypertension (DASH) recommends eating 4-5 servings (4 – 5 cups) of raw vegetables each day.

Broccoli is a good source of vitamin C which can help lower high blood pressure naturally. It also contains vitamins A which protects the cells from free radical damage.

food as medicine

The Dietary Approaches to Stop Hypertension (DASH) recommends eating 4-5 servings (4-5 cups) of raw fruit each day.

Bananas contain potassium which can help lower high blood pressure naturally. Do not increase your intake of bananas or any other potassium rich food if you have kidney complications of high blood pressure or any other kidney disease before consulting your doctor.

food as medicine

The Dietary Approaches to Stop Hypertension (DASH) recommends eating 2-3 servings (3-4 ½ oz or 90-135 grams) of low fat dairy products each day.

Cheese contains calcium and increasing your intake of calcium can help lower high blood pressure naturally.

food as medicine

The Dietary Approaches to Stop Hypertension (DASH) recommends eating 2 servings (6 oz or 180 grams) of fish or meat or poultry each day.

food as medicine

The Dietary Approaches to Stop Hypertension (DASH) recommends eating 2-3 servings (2 -3 teaspoons) of fats and oils each day.

food as medicine

The Dietary Approaches to Stop Hypertension (DASH) recommends eating 4-5 (1 1/3 – 1 2/3 cups) servings of nuts each week.

food as medicine

Calorie Counter

2 cups Spinach 15 calories

2 cups Lettuce 15 calories

Carrots 1 cup 50 calories

Broccoli 1 cup 30 calories

Tuna (water packed) 4 oz 150 calories

2 cups banana slices 140 calories

2 Tablespoon cheddar cheese 60 calories

1 Tablespoon sliced almonds 50 calories

2 cups whole grain croutons 400 calories

1 teaspoon extra-virgin olive oil 35 calories

3 tablespoons lemon juice 10 calories

Pepper to taste

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