February 12, 2015
1 Easy Meal, 5 Heart-Healthy Superfoods
photo credit: healthworksfitness.com
Your heart. Your ticker. The hub of your cardiovascular system. It’s pretty important, right? So important, in fact, that it has its own month. ‘American Heart Month’ is sponsored by the American Heart Association and observed annually in the United States during the month of February. You need to take care of that precious organ, and here’s why: The CDC reports that heart disease is the #1 cause of death for both men and women. Approximately 600,000 people die of heart disease in the US every year, which comes out to 1 in every 4 deaths.
We know that getting your blood flowing regularly with cardiovascular exercise is one way to keep your heart healthy. Another fantastic way to do your heart a favor is to dish up heart-healthy foods.
Our campus chef and dietitian agree that this outstanding heart-healthy recipe is one you have no excuse not to try. In addition to packing heart healthy superfood ingredients, it’s easy (4 total ingredients), customizable (easy to multiply if needed, plus the drizzle of this and dash of that leave it open-ended to adjust according to taste), quick (30 minutes start-to-finish), and delicious (it speaks for itself).
Here it is, inspired by Fox Fitness:
Honey Almond Salmon – A Heart Healthy Superfood Entrée
- One Salmon Filet, 8-16 oz
- Drizzle of Honey
- Handful of Slivered Almonds
- Dash of Pepper
photo credit: aggieskitchen.com
Preheat the oven to 350 degrees. Line a baking dish with foil for easy cleanup and spray with olive oil. Place salmon in the dish and sprinkle with pepper. Lightly drizzle the honey and evenly coat the filet. Lastly, sprinkle almonds on top for some added crunch. Bake 20-30 minutes until fish flakes easily with a fork and enjoy.
Pair this main dish with a side of steamed broccoli, half of a baked sweet potato, and microwaveable brown rice for an extra heart-healthy kick.
A Closer Look at Those Ingredients
Want to know more about the delicious ingredients that make up that tasty meal? WebMD names 5 of them on their list of “Top 25 Heart-Healthy Foods,” and zeroes in on the nutrients in each that are key players in protecting your cardiovascular system:
- Salmon – protects your heart vessels with plenty of Omega-3 fatty acids.
- Almonds – Omega-3s, vitamin E, magnesium, fiber, and heart-favorable mono and polyunsaturated fats.
- Broccoli – Beta-carotene (a carotenoid), Vitamins C and E, potassium, folate, calcium, and fiber.
- Sweet Potato – More beta-carotene, Vitamins A, C, and E, and fiber.
- Brown Rice – B-complex vitamins, fiber, niacin, and magnesium
What’s your favorite quick-and-easy healthy recipe? Join the conversation by leaving a reply below.