I knew that there were a lot of benefits to eating salmon and now that my family is on a more heart healthy diet, I've discovered that pairing it or cooking with certain ingredients affords a lot more. Not only is salmon high in protein and "good fats" but a 4 oz. serving of wild salmon has a full day's requirements of Vitamin D. A diet rich in Vitamin D promotes better health, longer life, fewer diseases, stronger bones and muscles, fewer infections, less depression, pain and inflammation.
That same 4 oz. piece has more than half of the necessary B12, niacin, and selenium, and is an excellent source of B6 and magnesium. Even if you choose canned salmon, you'll find it contains large amounts of calcium. But the omega-3 fats that are prevalent in salmon, help consumers reduce inflammation in our bodies which causes many health problems including heart disease, diabetes, some types of cancers and arthritis. Omega-3’s also help prevent the formation of blood clots.
A recent development is the discovery that omega-3 fats might help slow Alzheimer’s disease and age-related cognitive decline. Also, people who have sufficient levels of omega-3’s have less depression and suicide risk as well as less aggression.
So with all of that good news in mind. tonight I prepared a salmon dinner using maple syrup and balsamic vinegar as a glaze. Maple syrup, it seems, is a great sweetener to use if you are trying to benefit your heart because it contains both zinc and manganese. Zinc, in addition to acting as an antioxidant, has other functions that can decrease the progression of atherosclerosis and is concentrated more highly in the prostate than in any other human tissue. Low levels of zinc in the prostate relate to a higher risk for prostate cancer. In fact, zinc is a mineral used by health care practitioners to help reduce prostate size. Manganese may also play a role in supporting men's health since, as a catalyst in the synthesis of fatty acids and cholesterol.
I tossed a small amount of walnuts on top and baked it a 350 degree oven for only about 20 minutes. Paired with carrots and peas. it makes a picturesque and healthy spring dinner.
But let's not stop there with health benefits. Incorporating walnuts in your diet reduces the risk of heart disease by improving blood vessel elasticity and the accumulation of plaque. Walnuts have also been shown to aid in the lowering LDL cholesterol (the bad cholesterol) and the C-Reactive Protein (CRP). CRP was recently recognized as a predictor of heart disease.
Enjoy this heart healthy dinner guilt free!!
Maple Syrup, Balsamic
and Walnut Coated Salmon
For glaze, mix together:
1/4 cup pure maple syrup
1/4 cup balsamic vinegar
1/4 cup chopped resh walnuts
2 salmon filets (about 3 inches x 6 inches)
salt and pepper to taste
- Preheat oven to 350 degrees.
- lay salmon filets in glass baking pan.
- Coat top with glaze and let sit for about 1/2 hour.
- Bake for 20 minutes and serve with vegetables.