Zero-Cholesterol Zucchini Salad For a Healthy Heart

Raw zucchini can be a dull ingredient, but when it’s very thinly sliced it marinates beautifully, especially in lemon juice.

Zucchini makes the perfect light side dish as one cup of sliced zucchini has about 19 calories. That’s 40 to 50% lower than the same serving size for other low-cal green veggies like broccoli and Brussels sprouts.

In addition, zucchini has a good amount of potassium: 295 milligrams per cup, or 8% of your recommended daily value. According to the American Heart Association, potassium can help control blood pressure because it lessens the harmful effects of salt on your body. Studies suggest that boosting your potassium intake (while also curbing sodium) can slash your stroke risk and may also lower your odds of developing heart disease. Zucchini is also high in the antioxidant vitamin C, which may help the lining of your blood cells function better, lowering blood pressure and protecting against clogged arteries. One cup of sliced zucchini has 20 milligrams, or about 33 percent of your daily value.

The salad we recommend contains minimum calories and very little sodium. It also produces slight diuretic effect.

INGREDIENTS

400g medium or small zucchini

2 stems of green salad

1 garlic clove, crushed

3 tablespoons freshly squeezed lemon juice

4 tablespoons extra virgin olive oil

2 tablespoons finely chopped parsley, mint, chives, dill or a combination

Sea salt to taste

PREPARATION

Slice the squash as thinly as you can.

Mix together the lemon juice, garlic, olive oil, salt and fresh herbs. Toss with the zucchini and let them stay for 15 minutes.

Finely chop the green salad.

Arrange the green salad and zucchini together. Taste, adjust seasoning and serve.

Advance preparation: This dish will keep for a day or two, but it is best served just after the dressing is added. The lemony zucchini will lose its flavor over time.