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The Mediterranean diet is widely recognized for its heart-healthy benefits, including lowering blood pressure. Packed with fresh veggies, healthy fats, and flavorful ingredients, this simple Mediterranean Edamame Salad is a perfect choice for anyone looking to manage their blood pressure naturally. Let’s dive into the recipe and explore how each ingredient contributes to better heart health!
Why the Mediterranean Diet Helps Lower Blood Pressure
The Mediterranean diet is rich in vegetables, whole grains, lean proteins, and healthy fats, all of which play a key role in maintaining healthy blood pressure levels. Incorporating foods like olive oil, edamame, and leafy greens can reduce the risk of high blood pressure, also known as hypertension.
Heart-Healthy Ingredients in This Salad
- Romaine Lettuce: High in fiber and low in calories, romaine lettuce is excellent for digestion and controlling cholesterol levels, which directly impact blood pressure.
- Edamame: Packed with protein and fiber, edamame helps reduce LDL cholesterol and improves overall heart health.
- Olive Oil: A staple of the Mediterranean diet, olive oil contains monounsaturated fats that help reduce inflammation and lower blood pressure.
- Feta Cheese: While salty, small amounts of feta provide calcium and protein, essential for regulating blood pressure.
- Basil & Tomatoes: Both are rich in antioxidants, which help fight inflammation and protect your blood vessels.
>>> Dive into the heart-healthy and delicious world of the Mediterranean Diet with these highly recommended cookbooks.
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Mediterranean Diet Recipe: Spinach & Egg Scramble with Whole-Grain Toast and Fresh Raspberries
Prep time: 20 minutes
Total time: 20 minutes
Serves: 4 servings
Ingredients
¼ cup red-wine vinegar
3 tablespoons extra-virgin olive oil
¼ teaspoon salt
¼ teaspoon ground pepper
8 cups chopped romaine (about 2 romaine hearts)
16 ounces frozen shelled edamame (about 3 cups), thawed
1 cup halved cherry or grape tomatoes
½ European cucumber, sliced
½ cup crumbled feta cheese
¼ cup slivered fresh basil
¼ cup sliced Kalamata olives
¼ cup slivered red onion
Instructions
- In a large bowl, whisk together the red-wine vinegar, olive oil, salt, and pepper.
- Add the chopped romaine, thawed edamame, tomatoes, cucumber, feta cheese, basil, Kalamata olives, and red onion.
- Toss everything to coat well.
- Serve immediately, or store in the fridge for up to a day.
Nutrition Information (Per Serving) – 2 3/4 cups
Calories: 344
Total Fat: 23g
Saturated Fat: 5g
Sodium: 489mg
Total Carbohydrates: 20g
Sugars: 6g
Dietary Fiber: 9g
Protein: 17g
Magnesium: 101mg
Potassium: 908mg
Nutritional Benefits
This salad is not only light and refreshing but also packed with nutrients that promote heart health:
- Edamame is a good source of plant-based protein and fiber, which helps lower cholesterol levels.
- Olive oil is rich in heart-healthy fats that help lower inflammation and improve circulation.
- Romaine lettuce and cucumbers are high in water content, which helps maintain hydration and healthy blood pressure levels.
Tips for Success
- Edamame tip: You can find frozen shelled edamame at most grocery stores. Simply thaw it in the refrigerator or by running it under warm water for a few minutes.
- Low-sodium option: If you’re concerned about sodium intake, consider using a reduced-sodium feta cheese or cutting down the amount of salt used in the dressing.
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