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Wild SalmonStave Off Heart Disease
Baked Wild Salmon ~ Natures Super Foods
Staving Off Heart Disease
Protect your ticker by loading up on some healthy fats.
Salmon takes center stage in this meal inspired by the Mediterranean diet.
This fish is one of the richest in omega-3 fatty acids, which protect against irregular heartbeats and reduces the incidence of death from sudden heart attacks.
When possible, opt for the wild Pacific type to avoid high levels of contaminants such as PCBs and dioxins.
Other healthy fats in this meal are avocados (also rich in vitamin-E), walnuts (the only nut containing alpha-linolenic acid, a type of fatty acid thought to lower heart disease risk), and olive oil (in one study, substituting it for saturated fat cut the odds of heart disease by 25 percent, largely by improving cholesterol levels).
Since fruits and vegetables are crucial to heart health, this meal supplies three servings.
Raw spinach provides about 58 micrograms (mcg) of folate per cup.
Research has found that eating 300 or more mcg daily lowered heart disease risk by 13 percent compared with consuming less than 136 mcg.
Watermelon is bursting with lycopene.
A recent Harvard study shows that women with the highest levels of this compound in their blood have half the risk of heart disease as do women with the lowest levels.
And cranberries are jam-packed with compounds that help block cell damage, in fact the antioxidant activity of cranberries is among the highest of any fruit.
Have them fresh, dried, or as juice.
One small study found that three 8-ounce glasses of cranberry juice daily lowered the risk of heart disease by 40 percent.
Broiled Salmon & Avacado Lemon Sauce
6 wild Pacific salmon fillets (6 oz each), about 1" thick.
1/2 lg. avocado, peeled, pitted, and quartered.
1/4 c. fat free sour cream.
1 Tbsp. reduced fat mayonnaise.
1 tsp. lemon juice.
1 clove garlic, minced.
1/4 tsp. hot-pepper sauce.
1/4 tsp. Worcestershire sauce.
1/4 tsp. sea salt.
1/4 tsp. fresh ground black pepper.
Preparation;
1. Place fillets, skin side down, on foil lined baking sheet.
Coat fish with cooking spray and season with salt and pepper.
2. Preheat broiler.
Cook salmon 10 to 12 minutes or until fish is opaque.
3. While fish is cooking, combine avocado, sour cream, mayonnaise, lemon juice, garlic, hot-pepper sauce, Worcestershire sauce, salt, and pepper in a food processor.
Process, scraping down bowl occasionally, until mixture is creamy and smooth.
Serve a dollop of sauce next to each salmon fillet.
Makes 6 Servings (1 salmon fillet and 2 tablespoons of sauce).
Per Serving: 290 cal, 38 g. pro, 3 g. carb, 13 g. fat, 2.5 g sat fat, 80 mg. chol, 1 g. fibre, 220 mg. sodium.
Prep Time: 10 minutes
Cooking Time: 10 to 12 minutes.
And, you're good to go! 
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