Everyday this month we’re going to feature 1 daily improvement that can be done to not just reduce your risk of heart disease, but improve your health, lower your body fat, and give you more energy…every single day.

It wasn’t that long ago that dietary fat was demonized.  There was a fat phobia.  

Fat free Danish.  Fat free salad dressings.  Fat free EVERYTHING!  

As long as it didn’t have fat, it was “healthy.”  Or so we thought.

I’ll admit it – I fell for this mantra.  I remember writing down what I was eating in a quest to get leaner – I was in high school.  And I can distinctly remember one day that I was excited I got just 2 grams of fat…TOTAL.

Now I fortunately know better.

And regularly include foods like today’s “kick off” food for heart health month.

Wild Salmon

Wild salmon is a great source of many nutrients, but particularly high in heart healthy omega-3 fats.

I saw one recent report that it’s estimated 99% of Americans don’t get enough omega-3 fats in their diet.  Other countries often do much better.

What’s the problem with omega-3 deficiency, you ask – here’s just a few possibilities.  

• Dry skin
• Fatigue
• Brittle nails and hair
• Increased risk of heart disease
• Depression
• Inability to concentrate
• Joint pain

So why wild salmon vs. farm raised?  In a study published a few years ago the research team reported that the levels of chlorinated pesticides, dioxins, PCBs and other contaminants are up to 10 times greater in farm-raised salmon than in wild Pacific salmon.  Others have had similar findings.

The American Heart Association recommends eating 12 oz of fatty fish per week.  Rather than add it to your diet, I'd love to see you replace other protein foods — less red meat, chicken, or turkey a couple days each week would be great!

Canned or fresh, wild salmon is a great fish to add to the shopping list.  

Fresh is always preferred, but canned is offered year around – in addition to omega-3’s, it’s a great source of protein, vitamin D, and calcium!

You can use it on salad, make salmon burgers, or do like we do and mix it with black beans, and balsamic vinaigrette. 

Here’s a super simple recipe you can try for your next meal (or tomorrow for lunch at the office) – an introduction to canned salmon.

Salmon Sandwich
1 packet wild Salmon (look for the more convenient “pouches” so you don’t need to drain them)
Minced red onion and celery (about ¼ cup), optional

1 tablespoon extra-virgin olive oil
Freshly ground pepper, to taste
2 TBS reduced-fat cream cheese
Sprouted grain toast (or your favorite toast with 3+ g fiber/slice)
Tomato and spinach to top the sandwich

With fresh, throw it on the grill, in the iron skillet, or broil it.
 
Give it a whirl…your heart (and the rest of your body) will thank you for it.