On this sweet HEART day, I wanted to put in my two cents on keeping your heart healthy so you can keep on celebrating many more heart days with the ones you love.
To lower you and your families chance of heart disease, your diet should be:
- Low in Saturated and Trans-fat. Saturated fats are found in some meats, dairy products, baked goods, deep fried and processed foods. Trans-fats are found in some fried and unprocessed foods. Both raise your LDL or "Bad" cholesterol level.
- High in Omega-3 fatty acids. Foods high in omega-3s include fish and olive oil. You can get high-quality supplements if you don't eat much fish.
- High in fiber, whole grains, fruits and vegetables. A diet rich in these elements help lower LDL cholesteral as well as provide nutrients that may help protect against heart disease.
- Low in salt and sugar. A low-salt diet can help manage blood pressure, while a low-sugar diet can help prevent weight gain, and control diabetes and pre-diabetes.
To here is to you and your healthy heart!
WHAT'S FOR DINNER?
A dinner that looks very fancy and tastes amazing, but more importantly can improve the heart health of the ones you love on this Valentine's day. The combination of wild salmon and olive oil in the pesto give you a nice shot of Omega-3, the broccoli and whole wheat sweet potato gnocchi are high in fiber along with other great nutrients.
Pesto Salmon
Servings: 4
4 6-8oz Wild Salmon Fillets
2 t Pre-made Pesto
Heat oven to 350 degrees. Place fillets on a sheet pan. Spoon about 1/2 t of pesto on top of each salmon fillet. Spread with a basting or pastry brush to coat top and sides of fillet. Roast in oven for about 20 minutes (about 10 minutes per inch thickness of fish fillet).
Serve with Gia Russa Whole Wheat Gnocchi with sweet potato tossed in a couple more tablespoons of pesto and roasted broccoli drizzled with olive oil and salt and pepper.
CHEERS!
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