Salmon and Walnuts: A Recipe for Heart Health
February is American Heart Month and your diet can play a major role in the health of your heart. The American Heart Association recommends several lifestyle changes to reduce risk of heart disease, including good nutrition. Other changes include:
- quitting smoking (or never starting in the first place!);
- reducing stress;
- reducing high blood pressure and cholesterol levels;
- being physically active every day; and
- limiting alcohol.
Aside from a balanced diet for healthy weight maintenance and weight loss, the nutrients you consume are also important benefits to heart health. There are many supplements on the market for cardiovascular support and Omega-3 essential fatty acids are among the most popular.
While there may be plenty of pills and capsules on the market packed with Omega-3’s, a more delicious way to get these essential fatty acids is through food! Two popular and tasty foods containing omega-3s and other beneficial nutrients are salmon and walnuts, which coincidentally make a fantastic dinner!
(recipe from The Washington Post)
- 1/2 cup raw unsalted walnut halves
- 1 tablespoon honey
- 1 tablespoon Dijon-style mustard
- 1/8 teaspoon sea salt
- 1/4 teaspoon freshly ground black pepper
- Four 6-ounce skin-on, center-cut salmon fillets, 3/4 to 1 inch thick
“Pulse the walnuts in a mini food processor until finely chopped. Spread them on a plate.
“Preheat the oven to 375 degrees. Use nonstick cooking oil spray to grease a baking dish large enough to hold the salmon fillets in a single layer.
“Whisk together the honey, mustard, salt and pepper in a small bowl. Brush the tops and sides of the fillets with the mixture, using all of it.
“Use tongs or your hands to press the top of each fillet onto the plate of walnuts, making sure to coat the top evenly and completely. As you work, arrange each coated fillet in the baking dish, skin side down. Bake for 10 to 12 minutes or to the desired degree of doneness.”
Further Help When You Have Cardiovascular Disabilities
Cardiovascular disease is one of the leading causes of death and disability in the U.S. Heart disease can lead to increased risk of stroke and heart attack and cause other disabling conditions. If you are disabled due to heart conditions and unable to work, contact Disability Help Group to begin your disability claim. Call today – 1-(800)-800-3332.