OMG! Omega!!

What can high-omega-3 foods do for you?

  • Reduce inflammation throughout your body
  • Keep your blood from clotting excessively
  • Maintain the fluidity of your cell membranes
  • lower the amount of lipids (fats such as cholesterol and triglycerides) circulating in the bloodstream
  • decrease platelet aggregation, preventing excessive blood clotting
  • inhibit thickening of the arteries by decreasing endothelial cells’ production of a platelet-derived growth factor (the lining of the arteries is composed of endothelial cells)
  • increase the activity of another chemical derived from endothelial cells (endothelium-derived nitric oxide), which causes arteries to relax and dilate
  • reduce the production of messenger chemicals called cytokines, which are involved in the inflammatory response associated with atherosclerosis
  • reduce the risk of becoming obese and improve the body’s ability to respond to insulin by stimulating the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism, and is expressed primarily by adipocytes (fat cells)
  • help prevent cancer cell growth

What conditions or symptoms indicate a need for more high-omega-3 foods?

  • Depression
  • Cardiovascular Disease
  • Type 2 Diabetes
  • Fatigue
  • Dry, itchy skin
  • Brittle hair and nails
  • Inability to concentrate
  • Joint pain

Sardines, salmon, flax seeds and walnuts are excellent food sources of omega-3 fatty acids.

Packed with omega-3 fatty acids, salmon is one of the healthiest seafood options out there! This flavorful fish may reduce high blood pressure, as well as inflammation that could lead to a heart attack.

Here is a great meal idea designed to help your heart! Aside from the benefits of salmon, the salmon salad recipe below is laid atop a bed of spinach, a powerhouse veggie loaded with potassium – which is a mineral that can act as a defense against hypertension (high blood pressure) – and lutein, an antioxidant carotenoid that may prevent or reduce atherosclerosis (hardening of the arteries, which leads to heart attack).

Finally, whole grain bread adds fiber – which plays a role in regulating blood pressure and heart health. Now that’s a mouthful!

 

 

Photo by m_bartosch

Photo by m_bartosch

Ingredients (2 sandwiches)

  • 1 can, cooked salmon
  • 1/2 cup 2% plain Greek yogurt
  • 1 small garlic clove or pinch of garlic powder
  • 1/2 tsp Worcestershire sauce
  • 1/2 tsp country Dijon mustard
  • Kosher salt and freshly ground black pepper to taste
  • 1 handful baby spinach, washed & dried
  • whole grain bread
  • Sliced tomato

Instructions

  • Place yogurt, garlic clove, Worcestershire sauce, and mustard into a bowl. Mix until smooth, season to taste with salt and pepper, & transfer to a small bowl.
  • Fold in flaked salmon.
  • Sandwich spinach, tomato and salmon salad between bread slices.

 

Enjoy!

In health,

Johanna

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