Hey there, Seafoodies!
Let’s have a heart-to-heart about heart health (pun absolutely intended). While many people are focusing on chocolate and conversation hearts this February, we’re here to talk about keeping your actual heart beating strong in honor of American Heart Month.
Currently, heart disease remains the leading cause of death in the United States, claiming more than 800,000 lives each year. According to the American Heart Association, one simple preventative measure adults can take is to eat fish high in omega-3s at least twice a week. Increasing your seafood intake is kind of like sending your heart a love letter—-not the typical Valentine’s Day kind, but the kind that’s backed by research and scientific studies.
Omega-3s are polyunsaturated fatty acids that help to lower inflammation in the body, including inflammation that can damage blood vessels. Those omega-3s also help to maintain healthy blood pressure levels and support healthy blood flow. Omega-3s are found in seafood as well as some plant sources like walnuts and chia seeds. However, the omega-3 fatty acids found in fatty fish—like salmon, mackerel, sardines, herring and trout—are EPA and DHA, the most readily available forms. In a little over one serving of salmon, you’re getting more omega-3s than most Americans consume in an entire week!
In addition to providing omega-3s, seafood also provides other nutrients that help to keep your ticker ticking. Protein helps to keep you feeling satisfied, potassium regulates your heartbeat and B vitamins support energy levels. Even the selenium found in seafood plays a role in protecting your heart tissue!
Making heart-healthy choices doesn’t have to be complicated, which is why we’ve created the following meal plan as a little love note for your heart!
First, don’t get overwhelmed with a complete diet overhaul. Start small by selecting one or two of these new recipes to try and go from there. Update your grocery list and keep canned tuna in your pantry for quick lunches, stock your freezer with salmon fillets for easy dinners or add sardines to your salads for little no-recipe-needed health upgrades. Small changes, big impact— now that is the beauty of the seafood-heart health connection.
Remember—your heart’s working non-stop for you. Maybe it’s time to return the favor?!
Breakfast
These pretty pastries wrap heart-healthy omega-3 rich salmon and cream cheese all up in a soft puff—proof that heart-smart breakfast choices can still feel indulgent.
Everything Salmon & Egg Breakfast Hand Pies
Protein-packed with smoked salmon, eggs and topped off with everything bagel seasoning— wake up to a meal that supports cardiovascular health while satisfying your savory morning cravings.
Turmeric Smoked Salmon Breakfast Bowl
Start your day with a heart-smart bowl that pairs anti-inflammatory turmeric with flaky salmon for a breakfast that’s as good for your heart as it is nourishing.
Lunch
Grilled Mediterranean Cedar Plank Salmon Gyros
Store-bought tzatziki and whole-wheat pitas streamline the prep, so this gyro assembly is an easy-peasy way to get the omega-3 fatty acids and 20-plus grams of protein per 4-ounce serving that salmon provides!
Layer upon layer of tuna, fresh vegetables and your choice of pasta creates a nutrient-rich lunch that proves eating for heart health can be colorful and delicious.
Flavored pouched salmon is great to keep on hand because it’s not only affordable, but it also makes it super easy to whip up these delicious and nutritious burgers.
This heart-hearty twist on classic chowder combines lean cod with sweet corn in a lighter broth that’s kinder to your cardiovascular system while still delivering all the warmth and comfort you crave.
Appetizers
Grilled Whole Sardines with Charred Rosemary Vinaigrette
Sardines are little omega-3 powerhouses that, when dressed in a charred rosemary vinaigrette, create a heart-healthy appetizer or anytime snack.
For an on-the-go option, we like to pack the zesty spread separately from the crostinis and add a side of fruit—for a quick meal that can be assembled at your desk, a picnic or on the road.
Tangy yogurt and lemon juice brighten the flavor of this dish, while smoked salmon boosts the protein factor—making these eggs a healthier snack than meets the eye (or taste buds).
Dinner
For a wholesome meal—serve your finished cod tikka masala over fluffy basmati rice, scoop it up with warm naan bread or pair it with your favorite veggies.
We’ve combined some kitchen staples like tuna, whole wheat pasta, olives, capers, feta, basil and lemon—resulting in a delicious and quick meal that supports your heart health goals.
Adults always enjoy this heart-smart dinner for the omega-3s and one-pan prep—but kids also love it for the easy-to-serve bite-sized portions and straightforward ingredients that are familiar to even the most challenging eaters.
Within just 20 minutes, you can find yourself indulging in a creamy risotto, loaded up with healthy scallops and shrimp—after your first forkful, you’ll be looking forward to the leftovers!
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