Wheat berry salad lowers blood pressure

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Whole Grains – grains that are intact and haven’t been refined to remove their germ and bran, are high in fiber and one of the many benefits ascribed to them is their ability to lower blood pressure.

The high levels of magnesium and potassium, in them is one reason they’re believed to have this effect. They also help keep us feeling fuller for longer and so help with weight control – another factor which can help keep BP under control. You can easily get more blood pressure lowering whole grains into the diet – next time you’re at the deli order a whole-meal roll rather than a white one, and eat cereals that contain whole grains for breakfast. Also look for labels that say ‘whole wheat’ or ‘whole grain’.


  • 1 cup wheat berries
  • 1 lb tomatoes, finely chopped
  • 1 cucumber, sliced lengthwise, seeded and chopped finely
  • ½ red onion finely chopped
  • 1 green bell pepper, chopped finely
  • 3 sticks celery finely chopped
  • 2 Tbsp fresh lemon juice
  • 2 Tbsp olive oil
  • 2 Tsp Worcestershire sauce
  • Pinch salt
  • ¼ teaspoon fiery red pepper sauce


Soak the wheat berries in cold water for 8 hours or overnight. Drain in a sieve, and place in a saucepan. Fill two thirds full with water and bring to the boil, reducing heat to simmer until grains are cooked but retain some bite (about an hour). Drain then run under cold water. Place berries in a large bowl and stir in the rest of the ingredients. Leave to marinate for 20 minutes at room temperature. Serve right away.


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