Do you try to cook more heart healthy recipes during National Heart Month ? We need to eat more foods rich in omega-3 fatty acids, such as fish (wild salmon preferably), flax seeds, walnuts to reduce inflammation and cholesterol level, lower blood pressure and the risk of blood clots to keep our heart healthy.
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 try to add more Omega-3 into your diet from supplements, such as fish oil or krill oil recommended by Dr. Mercola.
Here are some recipes to keep your heart healthy:
Baked Salmon with Pineapple and Mango
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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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
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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, Nutrition and Relationship Expert
NaturalCounselor.com
