Healthy salads: Lowering risk of heart attack, stroke and cancer

What ingredients are in healthy salads? I guess, it just depends upon who you ask. I always loved my salads, but also had to have my ranch dressing, olive oil and vinegar, Roquefort or blue cheese.

Even though I enjoy these to this date, I don’t use them, anymore. Why? Remember, just because something tastes good doesn’t mean it is good for you!

Refined oils damage the endothelium layer, which is the inside layer of your veins and arteries. This could lead to cardiovascular disease. Solution: start eating your raw greens with a new heart healthy salad dressing!

Try adding a few seeds or nuts sprinkled on top your salad, because they assist in nutrient absorption and reduce the risk of cardiovascular disease [1]. Nuts and seeds have healthy essential fatty acids (oils) such as Omega 3. But, be careful, eat no more than about an ounce a day, which is basically a small handful.

The endothelial cell releases nitric oxide, which is a guardian of our blood vessels. Nitric oxide within our blood vessel cells keeps the blood flowing slick or smoothly. Nitric oxide also can prevent inflammation beginning in the walls of the arteries. Nitrous oxide keeps our blood vessels from stiffening helping to prevent blockages or plaque buildup in arteries, veins and capillaries

Every time we eat the wrong foods, it can bring injury to the endothelial cell’s ability to produce nitric oxide. This happens over time often finding its beginnings in childhood. As nitric oxide depletes itself our blood vessels have a more difficult time producing this protective substance. Then, we become more and more susceptible to coronary artery disease.

Therefore, all the bad cholesterol animal product culprits like like beef, chicken and fish, including processed foods, refined oils and dairy, even sugar and coffee can bring injury the endothelial cells. How does one correct this dietary dilemma?

‘Research has shown that eating fruits and vegetables as part of an overall healthy diet can reduce your risk for long-term diseases, such as heart disease, stroke, and some types of cancer’ [2].

Many whole plant based foods listed below encourage production of nitrous oxide…

Try eating more heart healthy ‘intact’ whole foods like…

  • Whole grains like brown rice, quinoa, millet
  • Legumes like beans and lentils
  • Vegetables of yellow, red colors and especially leafy greens and fruits
  • Bok choy, Swiss chard, mustard greens, turnip greens, Napa cabbage, Brussels sprouts, broccoli, kale, collard greens, beet greens, cilantro, parsley, spinach, arugula and asparagus are highly nutritious suggestions for promoting superior cardiovascular health
  • Healthy oils are in avocados, nuts and seeds. Not in refined oils like olive oil, etc.
  • Adding a few nuts and seeds to your salads helps your body absorb nutrients much better than without adding them. Just be sure to hold the oily dressings. Create your own dressings. Use apple cider vinegar or balsamic with spices, instead. No oil!


Website Title Nutrition reviews.
Publication Month June
Publication Year 2015
Article Title Nuts and legume seeds for cardiovascular risk reduction: scientific evidence and mechanisms of action.
Date AccessedFebruary 15, 2018

Website Title National Institutes of Health
Article Title Plants: Partners in Health?
Date Published September 08, 2017
Date Accessed February 14, 2018

Note- contact your doctor before you change your diet.



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s