RDToolkit2020-CC-FINAL_UPDATED-8-1-23

SweetPotato Mango Salsa

Ingredients • 1½ cups NC sweetpotatoes, cubed

• 1 cup cubed mango • ½ green bell pepper • ½ red bell pepper • 1 jalapeño • ½ cup purple onion • ¼ cup chopped cilantro • ½ teaspoon salt • ¼ teaspoon pepper • ½ tablespoon chili powder • 2 tablespoons olive oil

5 Nutrition Tips to Lower Blood Pressure Eating nutritious foods and balanced meals and adopting an overall healthy lifestyle is important for maintaining overall health and aiding in blood pressure control.

• 1 tablespoon fresh squeezed orange juice • 1 tablespoon fresh squeezed lemon juice • 1 tablespoon fresh squeezed lime juice

Directions 1. Peel, rinse and cube sweetpotatoes (¼ inch or smaller) 2. Toss cubed sweetpotatoes with salt, pepper, chili powder and olive oil 3. Spread on baking sheet and roast at 400º for 20 minutes Peel and cube mango 4. Seed and dice jalapeño 5. Dice onion 6. Finely chop cilantro 7. Once sweetpotatoes have cooled, mix all vegetables together and pour over the fresh squeezed juices 8. Chill and serve

1. Eat more fruits and vegetables 2. Reduce saturated fat intake 3. Increase intake of unsaturated fats 4. Increase your fiber intake

5. Limit sugar Resources:

1. Hsiao CJ, Cherry DK, Beatty PC, Rechtsteiner EA. National Ambulatory Medical Care Survey: 2007 summary. Natl Health Stat Rep. 2007;2010(27):1–32. 2. “DASH Eating Plan.” National Heart Lung and Blood Institute, U.S. Department of Health and Human Services, www.nhlbi. nih.gov/health-topics/dash-eating-plan. 3. Khan K., Jovanovski E., Ho H.V.T., Marques A.C.R., Zurbau A., Mejia S.B., Sievenpiper J.L., Vuksan V. The effect of viscous soluble fiber on blood pressure: A systematic review and me ta-analysis of randomized controlled trials. Nutr. Metab. Cardio vasc. Dis. 2018;28:3–13. doi: 10.1016/j.numecd.2017.09.007. Download complete Educational Tool @ ncsweetpotatoes.com

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