GOLDEN VALLEY, Minn. - Research shows one in three adults has high blood pressure and 20 percent of them don’t even know it.

Diet can significantly influence your blood pressure. Susan Moores, Kowalski’s Markets nutritionist, offers some tips to keep your pressure in check.

• Limit overly processed foods – they’re the main contributor of sodium in diets.
• Pile on the produce. Fruits and vegetables are rich in potassium. Potassium and sodium strike a balance in your body. Increasing the amount of potassium you eat can negate some of the trouble caused by eating too much sodium.
• Add low-fat dairy foods, nuts and seeds, beans and omega-3 rich fish to your grocery list. Collectively they can help lower blood pressure five to six points.

Kowalski's Carrot Slaw


1/4 cup plain yogurt
1 1/2 tsp. mayonnaise
1 tsp. orange juice
1 tsp. honey
finely grated zest of 1/2 lemon
1/8 tsp. kosher salt
freshly ground black peppercorns, to taste
10 oz. matchstick-cut or spiralized carrots (3-4 medium carrots)
1/2 cup diced tart apple
1/2 cup finely diced celery
1/3 cup chopped dried tart cherries
1/4 cup chopped walnuts
1 tsp. lemon juice


In a small mixing bowl, whisk together first seven ingredients; set aside. In a large salad or serving bowl, combine next five ingredients (through celery); add lemon juice and toss to coat. Add dressing to carrot mixture; toss to coat. Serve immediately or refrigerate, covered, for up to four hrs.

Tasty Tip: Try this salad with Kowalski's Fresh Herbed Slaw Dressing instead of the DIY yogurt dressing. Find it in the produce department.