Sinatra's Super Foods: Salmon
Anyone who follows my recommendations knows that I’m wild about wild salmon. Wild salmon is a great medicinal food loaded with heart-healthy omega-3 essential fatty acids (EFAs), which can’t be manufactured by the body (hence the name “essential”).
These healthy fats penetrate layers of cholesterol-laden plaque, soothing inflammation in blood vessels and preventing blood-clotting deposits from lining coronary arteries. EFAs can also prevent spasms of the coronary blood vessels and the rupture of plaque. In one study, people who ate two meals of fatty fish per month—such as salmon—experienced a 30 percent reduction in cardiac arrest; four fatty-fish meals a month were associated with a 50 percent reduction in cardiac arrest!
Wild salmon also contains a powerful carotenoid called astaxanthin, which gives salmon its distinctive color.
Astaxanthin packs a serious antioxidant punch to free radicals, helping to prevent the oxidation of fats in the body. And this super fish is also a great source of CoQ10, another potent antioxidant that is essential for cardiac health because of its crucial role in producing cellular energy.
Cellular energy is particularly important to the heart, because the heart requires more energy than any other organ in the body. So, the more energy the heart can produce, the more efficient it will be—making the CoQ10 in salmon perfect for supporting a strong heart.
Selecting Your Salmon
Not all salmon are created equal, however, which is why above I say that I’m wild about wild salmon. Wild salmon feed naturally on smaller fish.
Farm-raised salmon, on the other hand, are typically grown in pens and fed fish meal containing chemicals associated with cancer and reproductive problems. These fish are also fed artificial coloring to create the orange hue. In addition, farm-raised salmon are likely to contain PCBs, mercury, and other contaminants that combine to have an inflammatory effect on the body. So always select wild salmon when serving up my Roast Salmon recipe below, or any other salmon dish. (Get more heart-healthy recipes.)
- ½ lb. wild salmon filet
- 1 Tbsp. olive oil
- 1 clove garlic, crushed
- 1 Tbsp. chopped fresh dill
- Black pepper to taste
- 1 lemon
Preheat oven to 425° F. Cut salmon in half to form two pieces. Rub with olive oil, garlic, dill, and pepper. Roast 6–8 minutes, depending on thickness. Garnish with parsley and fresh lemon.
Makes 2 servings.
Nutrition Facts (per serving): Calories 230, Fat 14 g, Sodium 50 mg, Carbs 2 g, Fiber 0 g, Protein 23 g
WATCH: Dr. Sinatra's Top 12 Healing Foods
Video courtesy of HeartMDInstitute
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Meet Dr. Sinatra
Dr. Stephen Sinatra is a highly respected and sought-after cardiologist and nutritionist with more than 30 years of clinical practice, research, and study. His integrative approach to heart health focuses on reducing inflammation in the body and maximizing the heart's ability to produce and use energy. More About Dr. Sinatra
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