Tuna, bananas and almonds transform a simple side salad into a therapeutic meal for natural high blood pressure treatment.
Prep Time: 15 minutes
Total Time: 15 minutes
Ingredients
2 cups baby spinach torn into bite sized pieces
2 cups lettuce torn into bite sized pieces
1 cup carrots grated
1 cup broccoli
4 oz water packed tuna
2 cups bananas
2 Tablespoons grated cheddar cheese
1 Tablespoon sliced almonds
2 cups whole grain croutons
1 teaspoon extra-virgin olive oil
3 tablespoons lemon juice
Pepper to taste
Instructions
1. Place the green leafy vegetables in a large bowl. Add the other vegetables. Toss in the tuna, croutons and banana. Sprinkle the almonds and grated cheese on top.
2. In a separate bowl make the dressing by whisking the olive oil and lemon juice as you season them with salt and pepper.
3. Drizzle the dressing over the salad and toss it with a fork.
4. Serve immediately.
Nutrient Notes
The Dietary Approaches to Stop Hypertension (DASH) recommend eating 7-8 servings of grain (7-8 slices of bread) each day.
The Dietary Approaches to Stop Hypertension (DASH) recommends eating 4-5 servings (4 – 5 cups) of raw vegetables each day.
Broccoli is a good source of vitamin C which can help lower high blood pressure naturally. It also contains vitamins A which protects the cells from free radical damage.
The Dietary Approaches to Stop Hypertension (DASH) recommends eating 4-5 servings (4-5 cups) of raw fruit each day.
Bananas contain potassium which can help lower high blood pressure naturally. Do not increase your intake of bananas or any other potassium rich food if you have kidney complications of high blood pressure or any other kidney disease before consulting your doctor.
The Dietary Approaches to Stop Hypertension (DASH) recommends eating 2-3 servings (3-4 ½ oz or 90-135 grams) of low fat dairy products each day.
Cheese contains calcium and increasing your intake of calcium can help lower high blood pressure naturally.
The Dietary Approaches to Stop Hypertension (DASH) recommends eating 2 servings (6 oz or 180 grams) of fish or meat or poultry each day.
The Dietary Approaches to Stop Hypertension (DASH) recommends eating 2-3 servings (2 -3 teaspoons) of fats and oils each day.
The Dietary Approaches to Stop Hypertension (DASH) recommends eating 4-5 (1 1/3 – 1 2/3 cups) servings of nuts each week.
Calorie Counter
2 cups Spinach 15 calories
2 cups Lettuce 15 calories
Carrots 1 cup 50 calories
Broccoli 1 cup 30 calories
Tuna (water packed) 4 oz 150 calories
2 cups banana slices 140 calories
2 Tablespoon cheddar cheese 60 calories
1 Tablespoon sliced almonds 50 calories
2 cups whole grain croutons 400 calories
1 teaspoon extra-virgin olive oil 35 calories
3 tablespoons lemon juice 10 calories
Pepper to taste
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