Salads are a refreshing part of a heart-healthy diet — but only if they aren't full of high-cholesterol items like bacon bits, cheese and creamy dressings. Try these healthy salad ideas:
• Dress it lightly. Creamy dressings like ranch and blue cheese have 16 grams of fat and 150 calories in just two tablespoons. Choose low-calorie dressings instead. Make a slimmed-down vinaigrette using one part vegetable oil to three parts vinegar.
• Make healthy swaps. Instead of high-fat, sodium-rich toppings like cheese and croutons, choose veggies. Add red cabbage, broccoli, beets, peas or carrots. Try nutrient-rich greens, like baby spinach, arugula and romaine.
• Sweeten it up. Combine strawberries or blueberries with fresh spinach and raspberry vinaigrette. Top salads with grapes, sliced apples or roasted pears.
• Make a meal. For a filling, high-protein salad, add skinless chicken or turkey. Or top with tuna, salmon, garbanzo beans or low-fat cottage cheese.
Source: Good Neighbor Pharmacy Health Connection, July 2013
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