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:
- 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
Directions:
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.
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Healthy Heart Recipe with Arugula with Fennel, Pear and Walnuts
Ingredients:
- 6 cups mixed salad greens
- 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
Directions:
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 www.mayoclinic.com
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
February 19, 2013
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