High blood pressure (hypertension) affects millions of adults and is a major risk factor for heart disease and stroke. Nutrition is a powerful tool in managing blood pressure. Diets rich in vegetables, fruits, fiber, lean protein, and healthy fats, and low in sodium and processed foods, have been shown to help maintain healthy blood pressure levels.
Salads can be a simple, delicious, and heart-healthy choice when designed with these principles in mind.
Blood Pressure–Friendly Salad Recipe
Servings: 2
Prep Time: 15–20 minutes
Ingredients
- 3 cups mixed leafy greens (spinach, kale, arugula)
- ½ cup cherry tomatoes
- ½ cup cucumber, sliced
- ½ cup steamed or roasted broccoli
- ½ cup cooked quinoa or farro
- ¼ cup avocado, diced
- ¼ cup unsalted nuts (almonds, walnuts, or pumpkin seeds)
- 4 oz grilled salmon, chicken, or tofu (lean protein)
Dressing:
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- Pinch of black pepper and herbs (oregano, basil, thyme)
Avoid pre-made dressings high in sodium.
Instructions
- Wash and prep vegetables.
- Steam or lightly roast broccoli.
- Combine leafy greens, cherry tomatoes, cucumber, broccoli, quinoa, avocado, nuts, and protein in a large bowl.
- Whisk dressing ingredients and drizzle over the salad before serving. Toss gently.
Nutrition Notes
- Potassium-rich foods: Leafy greens, avocado, tomatoes, and broccoli help balance sodium and support healthy blood pressure.
- Fiber: Vegetables, quinoa, and nuts provide soluble and insoluble fiber, which supports heart health and satiety.
- Healthy fats: Olive oil, avocado, and nuts deliver monounsaturated fats that protect blood vessels and reduce inflammation.
- Lean protein: Salmon and chicken help stabilize blood sugar and support muscle maintenance without excess sodium.
- Low sodium: Avoid processed meats, store bought croutons, and bottled dressings to reduce sodium intake, which is critical for managing hypertension.
Clinic Takeaway
For patients with high blood pressure, focus on:
- Whole, unprocessed foods
- Plenty of vegetables and fruits
- Lean protein and healthy fats
- Low-sodium dressings
Salads like this can be eaten as a main dish or paired with a light soup or side for a complete, heart-healthy meal.
Bottom line: A salad rich in vegetables, potassium, fiber, lean protein, and healthy fats—while low in sodium—can be a delicious and practical tool to help manage blood pressure and support cardiovascular health.
