In following a diet that includes wild-caught seafood, rich in omega-3 fatty acids, you’re making a heart-healthy choice.
Omega-3s in wild-caught seafood can improve heart health by:
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Lowering triglyceride levels
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Improving cholesterol
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Preventing deadly cases of arrhythmia
Heart disease is the leading cause of mortality in the U.S. But the good news is, eating seafood rich in omega-3 fatty acids at least once or twice each week is tied to a reduction of heart failure, stroke, and cardiac related death. *As always, please consult with your doctor before starting a new diet plan, especially if you have any pre-existing conditions.*
On top of the health benefits of eating wild-caught seafood, our nutritionist contributor, Dr. Brooke Scheller (DCN, CNS), developed the following 5 recipes with other functional ingredients for an extra cardiovascular boost.
Almond Crusted Salmon with Citrusy Beets
Wild-caught salmon, almonds, and beets come together to deliver more than just bright flavor and dynamic texture in this recipe (though that’s what will keep you coming back bite after bite). Almonds provide additional healthy fats, while beets support your digestion, liver health, and provide a rich source of vitamins.
Our recipe for Almond Crusted Salmon with Citrusy Beets includes:
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Beets
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Balsamic vinegar
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Thyme
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Orange
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Almonds
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Paprika
Pan-Seared Pacific Halibut with Red Cabbage Slaw
This is Dr. Brooke’s heart-healthy take on a deconstructed fish taco. Pacific halibut is a great source of lean protein, and red cabbage contains anti-inflammatory anthocyanins, which support the heart and help protect the brain.
Our recipe for Pan-Seared Pacific Halibut with Red Cabbage Slaw includes:
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Rice
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Vegetable stock
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Cabbage
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Carrots
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Onion
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Cilantro
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Greek yogurt
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Lime
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Vinegar
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Black beans
Sheet Pan Salmon with Maple Roasted Sweet Potatoes and Wilted Spinach
This dish features a rainbow of ingredients rich in beta-carotene, which research suggests has a positive effect on cholesterol levels and helps reduce inflammation. Not only do walnuts provide a satisfying crunch, but they’ve also been shown to have a favorable effect on cholesterol levels and are associated with a decrease in blood pressure.
Our recipe for Sheet Pan Salmon with Maple Roasted Sweet Potatoes and Wilted Spinach includes:
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Sweet potatoes
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Maple syrup
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Walnuts
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Baby spinach
Pan-Fried Pacific Halibut with Tapenade and Greek Salad
Pacific halibut brings a lean source of protein to this Mediterranean-inspired recipe. Olive tapenade is a delicious complement to the mild flavor of Pacific halibut and provides a rich source of monounsaturated, heart-healthy fats. With a vegetable-rich Greek salad, this is a light and fresh meal.
Our recipe for Pan-Fried Pacific Halibut with Tapenade and Greek Salad includes:
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Olive tapenade
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Greens
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Cucumber
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Tomato
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Onion
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Parsley
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Feta
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Kalamata olives
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Artichoke hearts
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Lemon
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Red wine vinegar
Pacific Halibut with Pomegranate Relish and Lemony Roasted Broccoli
Pomegranate seeds pop with brightness on top of protein-rich pacific halibut; they also deliver a boost of antioxidant-rich nutrients, like vitamin C and anthocyanins. Broccoli brings fiber, vitamin C, and antioxidants called sulforaphanes to the table, which help protect against cardiovascular disease and inflammation.
Our recipe for Pacific Halibut with Pomegranate Relish and Lemony Roasted Broccoli includes:
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Broccoli
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Lemon
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Pomegranate seeds
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Parsley
