Xanthoula Sunni O’Connor 23 October at 12:16
The recommended diet to help prevent, slow the progression of, and possibly even reverse atherosclerosis and heart disease is low in saturated fats, cholesterol, trans-fats, and processed foods, and high in whole foods. According to current medical research, the most important dietary actions you can take to reduce your risk of atherosclerosis and heart disease are:
Consume a healthy foods diet high in:
whole fruits, grapes, cranberries, kiwifruit and grapefruit
seeds, especially sesame, pumpkin, sunflower and flaxseeds
legumes (all beans, peas and lentils)
Organically grown fruits, especially grapefruit, grapes and vegetables
Soybeans and other soy products
Garlic and onions
Tomatoes and tomato products
Cold pressed, extra virgin olive oil
Cold water fish including salmon, tuna, herring, mackerel and halibut for their beneficial omega 3 fatty acids ..some research shows eaten 3-4 times a week is greatly beneficial
Oats for their high fibre content and unique antioxidants
Antioxidant compounds unique to oats, called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease,
Nuts, especially walnuts, almonds and peanuts
Sesame, sunflower and pumpkin seeds
Avoid foods high in cholesterol and saturated fats.
15 Minute Salmon with Tomato Salsa
Tasty recipe that also provides over 100% of the daily value for hard-to-find omega-3 fatty acids and vitamin D,. It only takes 15 minutes and you will have a meal you’ll want to share with your best friends. Enjoy!.
1-1/2 lbs salmon filet cut into 4 pieces, skin and bones removed
1 large fresh ripe tomato, seeds and excess pulp removed, diced small pieces, about ¼ inch
3 TBS finely minced onion
3 medium cloves garlic, pressed
1-2 TBS minced jalapeno pepper (or to taste)
1 TBS minced fresh ginger
1 TBS coarsely chopped pumpkin seeds
¼ cup chopped fresh cilantro
2+1 TBS lemon juice
1 TBS extra virgin olive oil
salt and black pepper to taste
preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
Rub salmon with 2 tsp fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
Using a hot pad, pull pan away from heat and place salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes depending on thickness (10 minutes for every inch of thickness). Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
Combine all salsa ingredients.
Spoon over salmon.
Garnish with mint and a sprinkle of extra virgin olive oil.
Serves 4 Serving Suggestion: Serve with Calabacitas and Brown Rice
Healthy Cooking Tips:
The ingredients of the salsa blend together better if you chop them fine. Also, it is best to add just a little jalapeno at a time, so you can get it to your personal preference of chili heat, without making it too hot.
15 Minute Salmon with Tomato Salsa
Nutrient Amount %DV Nutrient
Density World’s Healthiest
This is rating for above recipe
tryptophan 0.41 g 128.1 5.9 excellent
vitamin D 493.29 IU 123.3 5.7 excellent
omega 3 fatty acids 2.49 g 103.8 4.8 excellent
selenium 63.07 mcg 90.1 4.1 excellent
vitamin B12 (cobalamin) 5.09 mcg 84.8 3.9 excellent
protein 36.47 g 72.9 3.3 very good
vitamin B3 (niacin) 13.91 mg 69.5 3.2 very good
phosphorus 579.47 mg 57.9 2.7 very good
magnesium 201.85 mg 50.5 2.3 very good
vitamin C 26.45 mg 44.1 2.0 good
vitamin B6 (pyridoxine) 0.81 mg 40.5 1.9 good
vitamin A 1441.74 IU 28.8 1.3 good
potassium 911.49 mg 26.0 1.2 good
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%