Heart-Healthy Mediterranean Salad with Whole-Wheat Pita & Hummus

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If you’re looking to manage or lower high blood pressure, incorporating the Mediterranean diet into your meals is a smart and delicious choice. The Mediterranean diet is renowned for its heart-healthy benefits, rich in fresh vegetables, healthy fats, and whole grains. Today, we’re sharing an easy, nutritious Mediterranean salad recipe that’s perfect for lunch or a light dinner. It’s not only packed with flavor but also designed to support your cardiovascular health.

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Why This Salad Helps Lower Blood Pressure

This recipe features ingredients that are staples of the Mediterranean diet, which has been shown to reduce the risk of high blood pressure. The olive oil provides heart-healthy monounsaturated fats, the vegetables offer essential nutrients and fiber, and the whole-wheat pita adds complex carbohydrates that are slowly digested, helping to maintain steady blood sugar levels.

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Ingredients

2 cups mixed salad greens
½ cup sliced cucumber
2 tablespoons grated carrot
1 ½ teaspoons extra-virgin olive oil
1 ½ teaspoons balsamic vinegar
Pinch of salt
Pinch of ground pepper
1 6 1/2-inch whole-wheat pita bread, toasted
¼ cup hummus

Instructions

1. Prepare the Salad: Start by arranging the mixed salad greens, sliced cucumber, and grated carrot on a large plate. These vegetables are not only rich in vitamins and minerals but also provide a good amount of dietary fiber, which is known to help reduce blood pressure.
2. Add Healthy Fats: Drizzle the salad with extra-virgin olive oil and balsamic vinegar. Olive oil is a key component of the Mediterranean diet, offering monounsaturated fats that help lower bad cholesterol levels and protect your heart.
3. Season to Taste: Sprinkle the salad with a pinch of salt and ground pepper. While it’s important to limit salt intake if you have high blood pressure, a small amount can enhance the flavors. Opt for a pinch rather than a heavy hand to keep sodium levels in check.
4. Serve with Pita and Hummus: Toast the whole-wheat pita bread and serve it alongside the salad with a generous helping of hummus. Whole grains like whole-wheat pita are excellent sources of fiber and nutrients that support heart health, while hummus adds a satisfying dose of protein and healthy fats.

Nutrition Information (Per Serving)

Calories: 374

Total Fat: 15g

Saturated Fat: 2g

Sodium: 760mg

Potassium: 732mg

Magnesium: 125mg

Total Carbohydrates: 53g

Sugars: 5g

Dietary Fiber: 11g

Protein: 14g

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Nutritional Benefits

This salad is not only easy to prepare but also comes with a host of nutritional benefits:

• High in Fiber: The mixed greens, cucumber, and whole-wheat pita are excellent sources of dietary fiber, which helps lower cholesterol and regulate blood sugar levels.
• Rich in Healthy Fats: Olive oil and hummus provide healthy fats that are essential for maintaining heart health and reducing inflammation.
• Low in Sodium: By using only a pinch of salt, this recipe keeps sodium levels low, making it ideal for those managing high blood pressure.

Incorporating this Mediterranean diet salad into your weekly meal plan is a delicious way to support your heart health. With fresh vegetables, healthy fats, and whole grains, this recipe is designed to help you maintain healthy blood pressure levels while enjoying a tasty and satisfying meal. Give it a try, and take a step towards better heart health today!

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