Omega Rich Heart Healthy Recipes to Reduce Inflammation and Cholesterol Level

February 19, 2013


Are you cooking using heart healthy recipes during National Heart Month?  I hope so. But even if you aren’t, you can use the healthy heart recipes below any time of the year.  For a healthy heart, our diets need to include foods rich in omega-3 fatty acids, such as fish (wild salmon preferably), flax seeds, and walnuts, all which can help reduce inflammation, cholesterol level, lower blood pressure, and the risk of blood clots.

Studies show that omega-3 fatty acids are better absorbed from foods than supplements. But if you think you might suffer from depression or fatigue, have very dry skin, cannot concentrate, have heart problems, you can also try to add more Omega-3 into your diet via supplements, such as fish oil or krill oil.

Try these recipes to keep your heart healthy

Omega Rich Baked Salmon with Pineapple and Mango Recipe

Ingredients:Healthy Heart Salmon Recipe

  • 1/2 cup pineapple juice
  • 2 garlic cloves, minced
  • 1 tsp low-sodium soy sauce
  • 1/4 tsp ground ginger
  • 2 salmon fillets, each 4 ounces
  • 1/4 tsp sesame oil
  • Freshly ground black pepper, to taste
  • 1 cup diced fresh fruit, such as pineapple, mango and papaya


In a small bowl, add the pineapple juice, garlic, soy sauce and ginger. Stir to mix evenly.

Arrange the salmon fillets in a small baking dish. Pour the pineapple juice mixture over the top. Put in the refrigerator and marinate for 1 hour. Turn the salmon periodically as needed.

Preheat the oven to 375 F. Lightly coat 2 squares of aluminum foil with cooking spray. Place the marinated salmon fillets on the aluminum foil. Drizzle each with 1/8 teaspoon sesame oil. Sprinkle with pepper and top each with 1/2 cup diced fruit.

Wrap the foil around the salmon, folding the edges down to seal. Bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes on each side. Transfer the salmon to warmed individual plates and serve immediately.


Healthy Heart Recipe with Arugula with Fennel, Pear and Walnuts


  • 6 cups mixed salad greenshealthy heart walnut recipe
  • 1 medium fennel bulb, trimmed and thinly sliced
  • 2 medium pears, cored, quartered and thinly sliced
  • 2 tbsp Parmesan cheese, grated
  • 1/4 cup toasted walnuts, coarsely chopped
  • 3 tbsp extra-virgin olive oil
  • 2 tbsp balsamic vinegar
  • Freshly ground black pepper, to taste


Divide the salad greens onto 6 plates. Scatter the fennel and pear slices over the greens. Sprinkle with Parmesan cheese and walnuts. Drizzle with olive oil and vinegar. Add black pepper, to taste. Serve immediately.

I hope you like these recipes I adopted from


Bon Appetit!

Let us keep our heart healthy if we want to feel fabulous, shall, we?

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health Coach and Nutrition Counselor

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6 Responses to “Omega Rich Heart Healthy Recipes to Reduce Inflammation and Cholesterol Level”

  1. Jamie Busher Says:

    Wow! That Baked Salmon with Pineapple and Mango looks like it must be incredible. Thank you very much for sharing the recipe. I am definitely going to use it and we will toast you at the meal!

    I was wondering if you recommend using farmed salmon or wild salmon? I have read that wild salmon has higher Omega-3 content and astaxanthin in it. I live in a remote area so it’s not easy to find decent salmon so what I do is I order it online. I read at that Sockeye salmon is one of the best kinds of salmon you can eat because of its higher Omega-3 content.

    One other very interesting thing that I discovered about salmon is what it does for your skin and skin tone. There is more detail at but what it says is that salmon is a “rare dietary source of DMAE, the natural human neurochemical proven to help improve muscle tone in the face, thereby reducing wrinkles.”

    No wonder salmon is so incredibly popular.

    Thanks again for these great recipes.

  2. Cost of Eye Lasik Surgery Says:

    This is a fabulous recipe! Jamie is right. Thank you for sharing it. I especially like how you included so many healthy anti-inflammatory foods like walnuts, garlic cloves, papaya and my favorite, extra virgin olive oil.

    I thought you would like this quote by Nicholas Perricone that I found at

    “Extra virgin olive oil is one of the most powerful anti-inflammatory foods in existence. Though I cannot promise you an equally long life span [as the olive tree’s life span], I can assure you that you will look younger, think more clearly, be more active and, yes, extend your life if you incorporate extra virgin olive oil into your diet on a daily basis.” — Nicholas Perricone

    As you say, “Breathe, Smile and be Happy!”
    Thousand Oaks, CA

  3. Irina Wardas Says:

    Hi Carolyn, thank you for sharing and wishing…:-) . My mother used only olive oil as her moisturizer and looked fabulous for her age.
    Glad you like my recipes.
    Have a fabulous day.
    Breathe, smile and be happy..

  4. fresh lemons Says:

    Your Baked Salmon with Pineapple and Mango recipe was a huge hit at the Coates home. My family insisted that I go back and find the blog where I got the recipe and deliver a BIG THANK YOU to you. A stadium full of applause for you from the Coates family.
    Dale Coates
    Carrville, Iowa

  5. Irina Wardas Says:

    LOL! Dale, thank you so much. A big hug to all members of Coates family.
    Breathe, smile and be happy.

  6. oxnard children's dental Says:

    I love your blog – you never disappoint and always inspire.
    I am making this recipe TODAY. Thank you for turning me on to this blog.

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