Heart-Healthy Mint & Citrus Detox Salad

By Muhammad Faizan

Heart-Healthy Mint & Citrus Detox Salad

A refreshing, nutrient-dense recipe that supports general cardiovascular health.

Description

This fresh mint & citrus salad combines leafy greens, citrus fruits, heart-friendly olive oil, nuts, and herbs. It’s rich in antioxidants, healthy fats, and fiber — all associated with supporting healthy cholesterol levels and overall heart wellness.

🥗 Ingredients

  • 1 cup fresh mint leaves (whole or lightly chopped)

  • 2 cups baby spinach or mixed greens

  • 1 medium orange, peeled and sliced

  • 1 grapefruit (optional), peeled and sliced

  • ¼ cup pomegranate seeds

  • ¼ cup sliced almonds or walnuts

  • 1 small avocado, diced

  • 1 tbsp chia or flax seeds (optional)

Dressing

  • 2 tbsp extra-virgin olive oil

  • 1 tbsp lemon juice

  • 1 tsp honey or maple syrup

  • Pinch of black pepper

  • Pinch of sea salt

Servings

2 servings

Instructions

  1. In a large bowl, add the spinach or mixed greens.

  2. Add mint leaves for a fresh, aromatic flavor.

  3. Arrange orange and grapefruit slices on top.

  4. Add pomegranate seeds and avocado.

  5. Sprinkle almonds or walnuts and seeds.

  6. Whisk all dressing ingredients together.

  7. Drizzle over the salad and toss gently before serving.

Notes

  • Mint adds refreshing flavor and antioxidants but does not act like aspirin.

  • Citrus fruits provide vitamin C and flavonoids that can help support heart health.

  • Olive oil contains monounsaturated fats linked to better cholesterol profiles.

  • Nuts add omega-3s and fiber.

Tips

  • Add grilled salmon or chickpeas for extra protein.

  • Substitute grapefruit with berries if you’re taking medications that interact with grapefruit.

  • For extra crunch, toast the nuts lightly.

  • Make the dressing ahead for convenience.

Nutritional Info (per serving)

Approximate values:

  • Calories: ~320

  • Protein: 5–6g

  • Carbohydrates: ~28g

  • Fiber: ~9g

  • Fat: ~22g (mostly healthy fats)

  • Sugar: Natural fruit sugars

Health Benefits (Evidence-Based)

These foods may help support general cardiovascular wellness:

Mint

  • Contains antioxidants that support overall wellbeing.
    (Not a substitute for medical treatment.)

Olive Oil

  • Rich in monounsaturated fats that may help maintain healthy cholesterol.

Citrus Fruits

  • Contain flavonoids linked to vascular health.

Nuts

  • Provide omega-3 fatty acids and fiber.

Leafy Greens

  • High in nitrates, which may support healthy blood pressure.

Q & A

Q: Can this recipe “clear” blocked arteries?

A: No — only medical treatments can address arterial blockages. Foods support overall heart health, not cure disease.

Q: Is mint better than aspirin?

A: No — mint does not act like aspirin, which is a medication that reduces blood clotting under medical guidance.

Q: Is this salad good for heart health?

A: Yes, it includes many foods recommended for a heart-friendly diet.

Q: Can I eat this daily?

A: Yes, it’s nutrient-rich and safe for most people.

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