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24 Foods That Can Save Your Heart - #4 - Salmon

Tuesday, February 05, 2013

February is Heart Month both in the US and Canada, and unfortunately, most of us know someone who has had heart disease or stroke. Cardiovascular disease is the leading cause of death in the United States; one in every three deaths is from heart disease and stroke, equal to 2,200 deaths per day. And in Canada, heart disease and stroke take one life every 7 minutes and 90% of Canadians have at least one risk factor. Scary stats indeed and so it seems timely to look at some foods that can indeed help fight heart disease.
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Salmon: Super Food

A top food for heart health, it's rich in the omega-3s EPA and DHA. Omega-3s may lower risk of rhythm disorders and reduce blood pressure. Salmon also lowers blood triglycerides and reduces inflammation. The American Heart Association recommends two servings of salmon or other oily fish a week.

Tip: Bake in foil with herbs and veggies. Toss extra cooked salmon in fish tacos and salads.

Some salmon trivia from

- Pacific salmon die after their first spawning, whereas the Atlantic salmon does not die after its first spawning, but returns year after year to its breeding place to spawn again.
- The typical Norwegian salmon takes a very long journey before making it to the supermarket in the U.S. Usually passing frozen through Rotterdam or Hamburg, the salmon then travels by ship to China (due to cheap labor), where it is skinned, boned, and cut into portions. The salmon is then refrozen and takes another trip by ship to the U.S., arriving in your supermarket about 2 months after it was first caught.
- Salmon and shrimp are the most popular seafoods in American restaurants. In 2001, shrimp replaced canned tuna as America's favorite seafood overall.
- The largest salmon, a chinook salmon, caught with rod and reel weighed over 97 pounds and was caught in Alaska on May 17, 1985.


Maple Salmon

Makes 4 servings

1/4 cup maple syrup
2 tablespoons soy sauce
1 clove garlic, minced
1/4 teaspoon garlic salt
1/8 teaspoon ground black pepper
1 pound salmon

1. In a small bowl, mix the maple syrup, soy sauce, garlic, garlic salt, and pepper.
2. Place salmon in a shallow glass baking dish, and coat with the maple syrup mixture. Cover the dish, and marinate salmon in the refrigerator 30 minutes, turning once.
3. Preheat oven to 400 degrees F (200 degrees C).
4. Place the baking dish in the preheated oven, and bake salmon uncovered 20 minutes, or until easily flaked with a fork.

Nutritional info per serving:
Calories - 265
Total Fat - 12.4 g
Saturated Fat - 2.5 g
Cholesterol - 67 mg
Sodium - 633 mg
Potassium - 473 mg
Total Carbohydrates - 14.1 g
Dietary Fibre - 0.1 g
Sugars - 11.9 g
Protein - 23.2 g
Vit A - 1%
Vit C - 8%
Calcium - 4%
Iron - 8%
Thiamin - 39%
Niacin - 100%
Vit B6 - 47%
Magnesium - 14%
Folate - 17%

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