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Sandra Post's Radicchio and Blood Orange Salad

Contributed by: News Canada

Have you made the Heart-Healthy Commitment? Sandra Post's recipe for success (NC) - High cholesterol is a serious condition that can have life-threatening consequences, including heart disease and stroke. Yet, according to an Ipsos-Reid survey* of 1,772 Canadians, almost half (48 per cent) the respondents who have been living with high cholesterol for more than five years were told at their last doctor's visit that their levels were still higher than they should be.

Sandra Post
Golf pioneer Sandra Post joined Making the Connection to urge Canadians to take action to protect their heart health by managing their cholesterol. A heart-healthy diet is part of Sandra's commitment to herself and her family. Sandra shares a favorite heart-healthy recipe for an easy to prepare salad.


  • For the Salad:

    • 4-5 cups red oakleaf lettuce or bib lettuce
    • 1 sectioned blood orange (remove membranes)
    • 1 head of radicchio, shredded
    • 2 - 3 scallions, sliced thinly and diagonally or 1/4 of a red onion sliced thinly

    For the Dressing, whisk together:

    • 1 to 2 tsp freshly squeezed orange juice
    • 4 tbs extra virgin olive oil
    • Dash salt
    • Dash fresh ground black pepper


Pour dressing over salad ingredients and gently toss.

Heart-Healthy Tips from a Dietitian

  • To add a variety of textures and flavors, try topping with 1 tbs toasted pine nuts and shavings of parmesan cheese, or a sprinkle of red raspberries.

  • This colourful salad contains plenty of healthy compounds called phytochemicals and antioxidants, including:

  • GREEN (Lutein): found in leafy greens, green scallions, broccoli, green beans

  • ORANGE (Beta Carotene): found in oranges, lemons, peaches, carrots

  • RED (Lycopene): found in red onion, radicchio, red raspberries, tomatoes, watermelon

Remember colours add to your heart health and the most colourful foods are fruits and vegetables! It is recommended to have five to 10 servings of vegetables and fruit each day to reduce your risk of heart disease.

It's time Canadians make the commitment and take charge of their heart health. If you have high cholesterol, make sure it's properly managed to reduce the risk of developing heart disease or stroke. For many Canadians, a healthy diet and regular exercise are not enough to reach target cholesterol levels. Ask your doctor about your target, and then take action to reach it.

For more heart-healthy recipe ideas and information about cholesterol and how it affects your heart health, visit the Making the Connection Web site at

Making the Connection is a program dedicated to the ongoing education of Canadians about the dangers of high cholesterol, and to encouraging Canadians to take action to control high cholesterol to reduce the risk of heart attack and stroke.

*Survey conducted by Ipsos-Reid with 1,772 Canadian men (aged 40 plus) and women (aged 50 plus).



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