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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.
tells us about

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%


Member Comments About This Blog Post:
TIMOTHYNOHE 2/21/2013 12:10AM

    The first time I had salmon I was spoiled forever. We were fishing for much smaller game in a river in Alaska when my line was hit hard by something big. I had no time to react and I watched my rig travel up stream. My partner dropped his gear and ran back to the truck. The caught one of the slamon and we had it ove a wood fire for dinner.

I cannot eat farmed Atlantic salmon. It taste bland, flat. Wild caught Pacific Salmon is the only thing I want now.

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FAT2GAINHEALTH 2/6/2013 6:31PM

    I need to aquire a taste for salmon I only like salmon crockets.

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GOPINTOS 2/6/2013 6:18PM

    Love Salmon!

Thanks for sharing!

Smile and Enjoy the Rest of Your Day!
Perfect Health Diet Team
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Wheat Belly Team

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GOLDENRODGIRL 2/6/2013 10:31AM

    Yay! I just found a health food store nearby that sells amazingly good wild-caught Alaskan salmon, frozen. It's so much more flavorful and firm than the supermarket has here. I've got it defrosting for dinner tomorrow!

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TURTLESUN3 2/6/2013 9:50AM

    Those are some great links with great information! Thank you! I've been using the low glycemic index and it is working well. My other main concern however, is heart health. My bad cholesterol levels were high when I got them checked, so I'm trying to get them in order. Also, I've never really been one for exercising. I do a lot around the house and just errands etc. I have a pedometer, so if I wear it that can be an incentive. Plus, when it warms up a bit, some walks will be great! I would also like to get to a point where I have enough routine in my life to stretch and do a few simple exercises daily. But, life is hectic at times! Thanks for the info! emoticon

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PATRICIAAK 2/6/2013 12:18AM

    enjoy salmon

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DEE107 2/6/2013 12:17AM

    thanks for sharing

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SBULLA1961 2/5/2013 9:11AM

    Thanks for all this helpful info, the maple salmon recipe sounds delish. Going to try that this week!

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NELLJONES 2/5/2013 8:45AM

    I wish my hubby ate salmon but, alas, he won't eat it. He says it's too "common".

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GABY1948 2/5/2013 7:34AM

    I don't eat much fish...but Salmon is good! THANKS

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KPETSCHE 2/5/2013 1:35AM

    LOVE salmon - my favorite fish! Thanks for the info!

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    So so good for you.

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JTREMBATH 2/5/2013 1:09AM

    Love Salmon

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DEELB1 2/5/2013 1:03AM

  emoticon I eat it twice a week! Love it!

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SLIMINDOWN31 2/5/2013 12:12AM

    You rock'! Thanks!

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