Heart Healthy Tips for Heart Month

February is American Heart Month

We have some easy tips to take care of your heart put together by our Registered Dietitian, Kelly Hall. Some simple substitutions and additions to your diet can go a long way in preventing heart disease. This month, try the delicious salmon recipe we suggest at the bottom of the blog, do some cardio exercises, or just take some time to learn more about the importance of heart health.

  1. Choose fresh or frozen fruits and vegetables over canned.
  2. Choose whole grain products like whole grain pasta and brown rice.
  3. Choose low fat or fat free dairy products.
  4. Limit consumption of red meat and incorporate more poultry, fish, and seafood.
  5. Try one meatless meal per week. Beans make a great, hearty meat substitute.
  6. Use salt free seasonings like Mrs. Dash, pepper, garlic and onion powder.
  7. Limit consumption of pre-packaged meals. They are typically high in sodium and fat.
  8. Use oil based dressings instead of creamy, dairy based dressings.
  9. Substitute applesauce for oil, butter or shortening when baking.
  10. Check portion sizes. Look at the nutrition facts label to see the correct serving size.

Try a delicious salmon recipe! Salmon has Omega 3 fatty acids, which studies have shown to prevent heart disease.

Honey Glazed Salmon with Citrus Avocado Salsa

Ingredients 

Salmon

4 (6 oz) skinless salmon fillets

8 tsp honey, divided

8 tsp flour, divided

2 Tbsp olive oil

Fine sea salt and freshly ground black pepper

 Salsa

1 large hass avocado, peeled, cored and diced

1/3 cup chopped red onion (I like to run under cool water to remove harsh bite)

1 tsp orange zest

2 small navel oranges, peeled, segmented and diced*

1 tsp lime zest

2 Tbsp lime juice

1 cloves garlic, minced

3 Tbsp cilantro, chopped

Fine sea salt and freshly ground black pepper

Instructions

  1. Preheat oven to 350 degrees.
  2. Working with 2 salmon fillets at a time, sprinkle tops of fillets with salt and pepper, then drizzle tops with 1 tsp honey and rub over salmon to evenly cover, then sprinkle tops with 1 tsp flour and spread to cover.
  3. Heat a large skillet over medium-high heat. Add 1 Tbsp olive oil, once oil is hot add 2 salmon fillets to pan and cook until bottom is golden brown, about 2 minutes. While they cook, sprinkle tops of fillets in pan with salt and pepper then drizzle and rub top with 1 tsp honey and 1 tsp flour.
  4. Carefully rotate salmon and cook until bottom is golden, about 2 minutes longer. Repeat process with remaining 2 fillets.
  5. Lightly spray a baking sheet with non-stick cooking spray then transfer salmon to baking sheet. Bake in preheated until cooked through, about 7 – 10 minutes longer (cook time will vary depending on thickness of salmon).
  6. Serve warm with citrus avocado salsa.

For the salsa:

Add all ingredients to a medium bowl and gently toss, while seasoning with salt and pepper to taste.

*This can also be made without the oranges, just omit the oranges and orange zest and use 2 avocados and up lime zest to 2 tsp.

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