DASH into Wellness: Unveiling the Perfect Apple Lettuce Salad Recipe for High Blood Pressure


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Are you searching for a delectable dish that not only tantalizes your taste buds but also aligns with your heart-healthy goals, especially if you’re following the renowned DASH Diet? Look no further! Our Apple Lettuce Salad is a culinary masterpiece designed to elevate your dining experience while catering to the specific needs of those aiming to manage high blood pressure.

The DASH Diet, short for Dietary Approaches to Stop Hypertension, has gained widespread recognition for its effectiveness in reducing blood pressure and promoting heart health. Our Apple Lettuce Salad recipe is crafted with precision, incorporating ingredients that not only burst with flavor but also contribute to your overall well-being.

>> Read more: Experience the power of healthy eating made easy with this printable 7-Day DASH Diet Meal Plan, designed to nourish your body and simplify your journey to better eating habits. Click here.

Key Ingredients:

1. Apple Juice Magic:

Our dressing begins with a base of unsweetened apple juice, infusing the salad with a natural sweetness while avoiding added sugars. Apples, a key component in the mix, bring a crisp texture and a dose of dietary fiber to the dish, supporting digestive health—a crucial aspect of the DASH Diet.

2. Citrus Zing:

Lemon juice not only adds a zesty kick but also enhances the nutritional profile of the salad. Rich in vitamin C, lemon juice provides antioxidants that play a vital role in supporting a healthy cardiovascular system, aligning perfectly with the heart-friendly principles of the DASH Diet.

3. Smart Fats with Canola Oil:

Our recipe incorporates canola oil, a heart-healthy oil renowned for its low saturated fat content and high levels of monounsaturated fats. This choice aligns seamlessly with the DASH Diet recommendations, emphasizing the importance of choosing healthy fats to promote overall heart health.

4. Dijon Mustard Kick:

Adding a flavorful punch, Dijon mustard not only tantalizes your taste buds but also introduces a hint of spice without compromising on the diet’s principles. This condiment choice is a smart addition, as it contributes minimal sodium—a critical consideration for those aiming to manage high blood pressure.

5. Apple Pie Spice Delight:

The inclusion of apple pie spice ties the flavors together, creating a harmonious blend that makes every bite a delightful experience. This choice reflects our commitment to not only meet but exceed the expectations of DASH Diet enthusiasts looking for both nutrition and flavor in their meals.

>>> Immerse yourself in the transformative power of the DASH diet with these must-read books

DASH into Wellness: Unveiling the Perfect Apple Lettuce Salad Recipe for High Blood Pressure

Prep time: 15 minutes

Cook time: 0 minutes

Serves: 4 servings

>>> Read more: Discover the power of nutritious and delicious eating with the Mayo Clinic Diet’s expertly crafted meal plan. Click here.


1/4 cup unsweetened apple juice
2 tablespoons lemon juice
1 tablespoon canola oil
2 1/4 teaspoons brown sugar
1/2 teaspoon Dijon mustard
1/4 teaspoon apple pie spice
1 medium red apple, chopped
8 cups mixed salad greens


  1. Chop the Apple: Start by chopping the red apple into bite-sized pieces.
  2. Make the Dressing: In a large salad bowl, whisk together the unsweetened apple juice, lemon juice, canola oil, brown sugar, Dijon mustard, and apple pie spice. This flavorful dressing will be the secret to your tasty salad.
  3. Toss in the Apples: Add the chopped apple to the dressing and give it a good toss. Make sure the apple pieces are nicely coated with the dressing.
  4. Add the Greens: Throw in your mixed salad greens. Toss everything together just before serving to ensure that each leaf is lightly coated with the delicious dressing.
  5. Serve and Enjoy: Your Apple Lettuce Salad is ready to be served! A perfect blend of flavors and nutrition awaits. Enjoy your heart-healthy creation!

Nutrition Information (Per Serving) – 2 cups lettuce and 1/4 cup apple mix

Calories: 124

Total Fat: 4g

Saturated Fat: Trace

Monounsaturated fat: 2g

Sodium: 44mg

Total Carbohydrates: 20g

Added Sugars: 7g

Sugars: 14g

Dietary Fiber: 3g

Protein: 2g

Cholesterol: 0mg

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To boost flavor and nutritional value, consider using a mixture of greens for this salad. A combination of endive, radicchio, arugula, and kale will not only add a variety of textures and flavors but also enhance the overall nutritional content of your Apple Lettuce Salad. This expert tip ensures that you not only indulge in a delicious dish but also maximize the health benefits with a diverse array of nutrient-packed greens.

Embark on a journey of culinary excellence that aligns with your heart-healthy aspirations. Our Apple Lettuce Salad is not just a recipe; it’s a celebration of flavor, nutrition, and a commitment to a heart-conscious lifestyle. Stay tuned for more DASH Diet-inspired creations that transform your dining experience, one delicious recipe at a time!

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