A Heart-Healthy Recipe for Normalizing Blood Pressure and Managing Cholesterol

Maintaining healthy blood pressure and cholesterol levels is crucial for overall well-being and cardiovascular health. Fortunately, incorporating the right foods into your diet can make a significant difference. Here’s a delicious and heart-healthy recipe that can help you achieve and maintain optimal blood pressure and cholesterol levels.

Mediterranean Quinoa Salad with Lemon-Tahini Dressing

Ingredients:

For the Salad:

• 1 cup quinoa
• 2 cups water
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, finely chopped
• 1/2 cup Kalamata olives, pitted and sliced
• 1/2 cup feta cheese, crumbled (optional)
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh basil, chopped

For the Lemon-Tahini Dressing:

• 1/4 cup tahini
• Juice of 1 lemon
• 1 tablespoon olive oil
• 1 garlic clove, minced
• 1 tablespoon honey or maple syrup (for a touch of sweetness)
• Salt and pepper, to taste
• Water, as needed to thin the dressing

Instructions:

1. Cook the Quinoa:
   • Rinse the quinoa under cold water. In a medium saucepan, combine quinoa and water. Bring to a boil over high heat. Once boiling, reduce heat to low, cover, and simmer for about 15 minutes or until quinoa is tender and water is absorbed.
   • Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and let it cool.
2. Prepare the Salad Ingredients:
   • While the quinoa is cooking, chop the cherry tomatoes, cucumber, red onion, and olives. If using, crumble the feta cheese.
3. Make the Lemon-Tahini Dressing:
   • In a small bowl, whisk together tahini, lemon juice, olive oil, minced garlic, and honey or maple syrup. Season with salt and pepper to taste.
   • Gradually add water, a tablespoon at a time, until the dressing reaches your desired consistency.
4. Assemble the Salad:
   • In a large bowl, combine the cooled quinoa with cherry tomatoes, cucumber, red onion, olives, feta cheese, parsley, and basil. Gently toss to combine.
5. Dress and Serve:
   • Drizzle the Lemon-Tahini Dressing over the salad and toss gently to coat. Taste and adjust seasoning if necessary.
6. Chill and Enjoy:
   • For best results, let the salad sit in the refrigerator for at least 30 minutes to allow the flavors to meld. Serve chilled or at room temperature.

Health Benefits:

• Quinoa: A whole grain high in fiber and protein, quinoa supports heart health by helping to reduce cholesterol levels and improve blood pressure.
• Olive Oil: Rich in monounsaturated fats, olive oil is known for its heart-protective benefits, including lowering blood pressure and cholesterol.
• Tahini: Made from sesame seeds, tahini provides healthy fats and nutrients that support cardiovascular health.
• Fresh Vegetables: Cherry tomatoes, cucumbers, and onions add essential vitamins, minerals, and antioxidants that help maintain healthy blood pressure and cholesterol levels.

By incorporating this Mediterranean Quinoa Salad into your diet, you’re not only indulging in a flavorful meal but also taking a proactive step towards better heart health. Enjoy this refreshing and nutritious salad as part of your balanced diet to keep your blood pressure and cholesterol in check!

Feel free to adjust the ingredients to suit your taste and dietary needs. Happy eating!