In continuing with the heart healthy theme, (February is American Heart Awareness Month), I’ve posted some great heart healthy foods. Remember small, everyday changes, along with simple and easy nutrition tidbits (see previous post), diet modifications, and exercise you can help reduce your risk of developing heart disease and its complications.
Foods that are beneficial for heart health include:
- Wild salmon, sardines, and other cold water, oily fish (omega 3 fats)
- Fruits including apples, pears, berries, pomegranates, and citrus fruits
- Vegetables such as broccoli, dark, green leafy vegetables, tomatoes, onions, garlic, squash (all varieties)
- Raw nuts and seeds ~ almonds, pumpkin seeds, walnuts, and pistachios
- Whole grains ~ brown rice, quinoa, buckwheat, amaranth, oat groats, & wild rice
- Beans ~ full of fiber, protein, and complex carbohydrates
- Dark chocolate ~ choose 70% or higher and enjoy in moderation
Here’s a great recipe that I enjoy all the time featuring heart healthy salmon from Natural Health Magazine. Mix up the ingredients as you choose…diced bell peppers would be great, I soaked arame and stirred that in, and I’ve also used dried Italian seasoning when I was all out of fresh herbs).
Wild Salmon Salad
- 1 7.5-ounce can wild salmon
- ¼ cup freshly squeezed lemon or lime juice
- ¼ cup diced carrot
- ¼ cup diced celery
- 2 scallions, sliced into thin rings
- 2 tablespoons minced herbs, such as basil, parsley or cilantro
- Salt and pepper to taste
Using the back of a fork, mix the salmon well.
Add the lemon or lime juice, carrot, celery, scallions, and herbs; mix thoroughly. Season with salt and pepper.
Serve on a bed of greens, or use as a filling for a sandwich topped with sliced tomato, avocado, and sprouts.
Per serving: 173 calories, 34% fat (7 g; 1.7 g saturated), 15% carbs (7 g), 51% protein (22 g), 2 g fiber, 262 mg calcium, 1.4 mg iron, 616 mg sodium.
Natural HealthMag.com. http://www.naturalhealthmag.com/healthy_eating/healthy_recipes/61. 2009 Weider Publications, LLC.