Give Your Salad a Healthy Makeover with One Switch

Upgrade your salads with this tasty tip.

Instead of: Ranch salad dressing

Use: Oil and vinegar

To get: Protection against cancer and, for diabetes, help in managing blood sugar.
Vinaigrette has long been recognized as better for you than creamy dressings. But in a recent test-tube study from Spain, compounds in extra-virgin olive oil blocked the growth of human breast cancer cells. In other new research, people who regularly consumed vinegar had healthier blood sugar levels. "Any type of vinegar -- red wine, balsamic, cider -- appears to be beneficial, as long as it's 5 percent acid," says researcher Carol S. Johnston, PhD, of Arizona State University.

To make a first-rate vinaigrette, use three times as much oil as vinegar. Add a pinch of salt and pepper; for variety, throw in shallots, garlic, Dijon mustard, or fresh herbs.

See 15 fresh and delicious salad recipes.