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If you’re looking for a fresh, flavorful, and heart-healthy salad that fits both the DASH diet and a low sodium lifestyle, this Green Salad with Edamame & Beets is a perfect choice. Packed with plant-based protein, fiber, and essential nutrients, this salad helps support healthy blood pressure without sacrificing taste.
Why This Salad Is Great for High Blood Pressure
This parfait is perfect for people following a low sodium or DASH (Dietary Approaches to Stop Hypertension) diet because:
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Low Sodium: With just 1/8 teaspoon of salt (which you can skip if you’re watching sodium even more strictly), this recipe keeps sodium levels in check.
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Rich in Potassium & Fiber: The edamame and beets provide potassium and fiber—two key nutrients for maintaining healthy blood pressure.
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DASH Diet Friendly: This salad aligns with DASH diet principles: lots of veggies, heart-healthy fats, and minimal added salt.
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Fresh Beet & Edamame Salad Recipe for Healthy Blood Pressure (DASH Friendly)
Prep time: 15 minutes
Total Time: 15 minutes
Serves: 1 serving
Ingredients
2 cups mixed salad greens
1 cup shelled edamame (thawed if frozen)
½ medium raw beet, peeled and shredded (about ½ cup)
2 tablespoons red-wine vinegar
1 tablespoon chopped fresh cilantro
1 tablespoon extra-virgin olive oil
⅛ teaspoon salt (optional—omit for ultra-low sodium)
Freshly ground black pepper, to taste
Instructions
- Arrange the salad greens, edamame, and shredded beet on a large plate.
- In a small bowl, whisk together the red-wine vinegar, cilantro, olive oil, salt (if using), and pepper.
- Drizzle 1 tablespoon of the dressing over the greens and toss gently to coat.
- Drizzle the remaining dressing over the entire salad and serve.
Make ahead tip: Store the salad and dressing separately in the refrigerator for up to 2 days. Whisk the dressing before using.
Nutrition Information (Per Serving) – 1 smoothie
Calories: 356
Total Fat: 26g
Sodium: 263mg
Total Carbohydrates: 21g
Sugars: 7g
Protein: 21g
Dietary fiber: 11g
Potassium: 1178mg
Magnesium: 137mg
Tips for a DASH Diet Low Sodium Lifestyle
- Skip the added salt: The natural flavors from vinegar, cilantro, and fresh veggies are bright and satisfying.
- Add more potassium-rich foods: Try topping your salad with avocado, orange segments, or sunflower seeds.
- Batch prep the dressing: Make a larger quantity of the vinegar-cilantro dressing and use it on other salads, roasted veggies, or grain bowls.
Save this Recipe!
📌 Pin this Low Sodium Green Salad with Edamame & Beets for later — perfect for meal prep, quick lunches, and heart-healthy dinners.
