How can a healthy whole foods plant-based way of eating affect heart health? This is something I get a lot of questions about, so I decided to do a series of videos about it as part of my YouTube Series In My Plant-Based Kitchen.
This week I'm tackling hypertension, or high-blood pressure, and in the coming weeks I'll talk about cholesterol, oxidative stress and inflammation. We're getting into the nitty gritty details about the foods that support good cardiovascular health, and each of these aspects, in particular, and it each episode I'll demo a delicious recipe that uses the particularly helpful ingredients (and share nutrition and cooking tips along the way).
In today's episode, part 1 of the series, I cover:
- how food can impact high blood pressure
- tips for reducing sodium in your kitchen
- ideas for increasing potassium in your diet
- foods that can be helpful to include regularly for those who are dealing with hypertension
Ready to get cooking? Here's the recipe:
Creamy Kale Salad
Serves 2 (double all ingredients for more servings, but adjust the onion, lemon juice and salt to taste as doubling them might be too much)
- 1 bunch kale, stemmed and finely chopped
- 1 cup grated carrots OR beets
- 1/2 avocado, peeled and pitted
- 1/4 cup thinly sliced red onion or 1 shallot, minced
- 2 tablespoons lemon juice
- A sprinkling of sea salt (1/8-1/4 tsp, to taste)
- 2 tablespoons sesame seeds, toasted
- ½ cup white or other beans, roasted with a pinch of salt and mixed Italian herbs (optional)
- Chop kale and place in a bowl. Massage it until it starts to soften.
- Toss the rest of the ingredients except the sesame seeds into the bowl and use your hands or the back of a large spoon to thoroughly mash avocado into kale and mix everything together.
- Serve into bowls, garnish with sesame seeds and eat immediately, or store in the fridge for up to 2 days.
Note: for variation you can make this salad with other greens (don't massage unless it's a hardy one though...), lime juice or apple cider vinegar instead of lemon juice, switch up the carrots for beets and the sesame seeds for another seed/chopped nut of your choice.