Heart-Healthy Summer Recipe: Pear and Walnut Salad
Packed with antioxidants and fiber, this heart-healthy salad is as satisfying as it is guilt-free! Light, refreshing, and low in sodium, it’s the perfect summer meal to enjoy any time.
By Adi Ganz, MD, Cardiologist, Virtua Cardiology
Summer salads hit different. The veggies are ripe. The fruits are juicy. The leaves are crunchy. There's something to be said about taking a crisp, cool, refreshing bite on a hot summer day. It's simply next level.
This salad right here though, is an absolute powerhouse. The pears are rich in antioxidants like vitamin C, which helps reduce inflammation and improve blood vessel function. The walnuts are packed with omega-3 fatty acids, which have been shown to reduce blood pressure, improve cholesterol levels, and protect against inflammation. And the spinach is exceptionally high in vitamin K, which promotes arterial health, and nitrates, which can help lower blood pressure.
Not to mention, it's super tasty. And that's the most important part, right?
Pear and Walnut Salad
Ingredients:
- 3 cups spinach
- 1 sliced pear
- ½ cup walnuts
- ¼ cup goat cheese
- ¼ cup red onion
- 1 tablespoon fresh-squeezed lemon juice
- ½ cup of your favorite dressing
- 1 chicken breast (optional)
Directions:
- Place your spinach in a bowl big enough to mix all the ingredients into. Slice your pear into thin pieces and chop walnuts and red onion into small pieces.
- Mix sliced pear and walnuts in with the spinach to build the base of the salad.
- Gather a tablespoon of lemon juice and add it into the salad bowl. Additionally, crumble goat cheese on top of the salad.
- Add in any of your favorite dressings and mix the salad together.
- If desired, season and cook 1 chicken breast and add it on top of the salad for a source of protein.
Estimated Nutrition Value (Per Serving, without chicken, serves 2):
Calories: ~280 kcal
Total Fat: ~20 g
Saturated Fat: ~4 g
Cholesterol: ~10 mg (from goat cheese)
Sodium: ~250 mg (depends on dressing)
Total Carbohydrates: ~20 g
Dietary Fiber: ~5 g
Sugars: ~12 g (mostly natural from pear)
Protein: ~6 g
Vitamin C: ~15% of Daily Value
Vitamin K: ~100% of Daily Value (from spinach)
Omega-3 Fatty Acids: ~1 g (from walnuts)
Adding one cooked chicken breast adds roughly 140–170 calories and 25–30 g of protein.
Don't put your heart health on the back burner.
Looking for more heart-healthy tips and recipes? Visit Virtua Cardiology to learn how you can protect your heart and enjoy a healthier lifestyle. Schedule a consultation with our expert cardiologists and get personalized care tailored to your heart health needs.
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