Green Apple Salad for Hypertension

Green Apple Salad for Hypertension


♪ [music playing–
no dialogue] ♪♪. Hi, my name is Lisa Carroll and
I’m a current dietetics student at Eastern Illinois University. Today, I want to talk to you
about hypertension, or high blood pressure. Hypertension is a serious
illness in America today and currently one out of three
Americans have hypertension. Hypertension is a serious
illness because it increases your risk for developing
other diseases and illnesses such as heart disease
or diabetes. Hypertension is also known
as a silent killer because a lot of people aren’t aware
that they have hypertension until they have a serious
health effect such as a stroke or heart failure. So what can you do to prevent
or treat hypertension? That’s going to be lifestyle
modifications. First, you want to lower
blood pressure. To do this, there is a lot
of lifestyle modifications that you can adhere to. Having a healthy bodyweight. I also recommend
the DASH diet. DASH stands for Dietary
Approaches to Stop Hypertension. This diet is rich in fruits and
vegetables, in low-fat dairy sources, in whole grains, and
is also low in saturated and total fat and low
in cholesterol. You’ll also want to limit
sodium intake to 1.5 grams or less of sodium per day. I also recommend that you have
regular excercise and physical activity, and moderate alcohol
consumption. For men that would be two or
less drinks per day, and women, one or less drink. Then you also abstain
from smoking. The reason why we use the
DASH diet is because it’s high in fruits and vegetables. We all know that fruits and
vegetables contain vitamins and minerals essential
for a healthy lifestyle. Potassium, calcium, and
magnesium have all been shown to lower blood
pressure as well. These are found in healthy diet
through the DASH diet and fruits and vegetables. Right now, I want to show you
how to eat with a DASH diet, and that’s going to be through
the green apple salad. So right here I have a bowl
of Romaine lettuce. This is just one head of lettuce
chopped up and the reason why I’m using Romaine lettuce is
because it’s a green leafy vegetable and it’s going to have
more minerals and vitamins and it’s more nutritious for you
compared to an iceberg lettuce. So this is Romaine lettuce here. I also have 1 tablespoon
of chopped up basil. If you don’t have basil, you
can use oregano or thyme. You can also use
dried ingredients. We have half of a
red onion in here. This is just finely chopped
up, so put that in. I also have about 1/4 cup of
parmigiano-reggiano cheese. The reason why I am using
parmigiano-reggiano cheese is becuase it has 2/3 less sodium
compared to regular parmesan cheese, and just remember when
we’re eating with the DASH diet, we want to limit our
intake of sodium. Next, I have 1/4 cup of
chopped up pecans. If you don’t have pecans,
you can use walnuts. The DASH diet also recommends
that you get some of your protein from nut sources,
and walnuts and pecans are a great idea for that. Then finally, here is one fiji
apple that I’ve chopped up. I’ve also squeezed lemon juice
over it so that the apples don’t brown because remember, we
eat with our eyes first and no one wants to take a
bite into a brown apple. If you don’t have fiji apples,
you can use whatever ones look good in the grocery
store that day or what your favorite apples are,
so we’ll put those in. And then finally the dressing. The dressing is simply
4 tablespoons of extra virgin olive oil which
is going to give a nice fruity taste to the salad,
4 tablespoons of red wine vinegar, and then
4 tablespoons of the nuts that you’re using
in your salad. Make sure it is unsalted nuts,
and you’re going to put those in a food processor with 1/4
teaspoon of black pepper. Just combine that until
it’s all incorporated. There we go. Now, we’ll mix
everything together. You want to coat the salad,
get everything combined. Then, there you go,
how easy was that. It’s your green apple salad. Just remember, when you have
hypertension, to use the DASH diet, have a diet rich
in fruits and vegetables, limit your sodium intake,
and for more information you can visit
www.eatright.org. Thank you. ♪ [music playing–
no dialogue] ♪♪.