According to the American Heart Association, heart disease is the leading cause of death for both men and women in the United States, killing an estimated 630,000 people every year. February is American Heart Month, the purpose of which is to combat cardiovascular disease and educate Americans about the importance of living heart-healthy lives.
However, cardiovascular disease kills more women than the next five causes of death combined and although one in every thirty (30) women die from breast cancer ... and one in every 2.6 women dies from cardiovascular disease.
In this, part 3 of a 4 part series, we are taking a closer look at the third of four (4) foods that are touted as "heart healthy" and reveal not only the dent to your calorie budget but if they are calories well spent!
#3 - King, Coho, Copper River, Sockeye ...
All of the above are species of Salmon! Brimming with the mega-powerful Omega 3 Fatty Acids DHA and EPA, that helps the heart's "inner lining," salmon has become a favorite offering at restaurants and dinner tables around the country.
A 4 ounce portion provides approximately 240 calories. However, your favorite restaurant likely plates a 6 ounce (or larger) portion which ups the "calorie price tag" to approximately 360 calories. This "price tag" does not include sauces or mango salsa!
No mater what type of salmon you select, practice "polite portions." Fill the other half of your plate with green veggies such as Swiss chard (a great source of calcium) and round out your plate with a serving of brown rice (this whole grain has also been shown to reduce the risk of heart disease!).
Salmon receives 5 stars for its stellar offering of not only Omega 3 Fatty Acids but also as an excellent source of Vitamin D (a vitamin that obese women are often deficient in), Vitamin B-12 (needed to keep your "cellular energy factory" running smoothly) and a nice chunk of satiety producing protein.
Click here for part 1 of this series: Let's toast a "drink to my health" ...
Click here for part 2 of this series: A "Seedy" Choice ...
Click here for part 4 of this series: Pass the "Skinny Nuts" please ...
For additional information: Find out how much you know about other foods that "love your heart." Click here to take the heart healthy food Quiz "Take Action2HeartHealth."
Sources: American Heart Association, National Heart, Lung, and Blood Institute (NHLBI), merriam-webster.com/dictionary, Go Red for Women ORG, mayoclinic.com, Center for Disease Control and Prevention (CDC), thefreedictionary.com, medterms.com, RD411 Heart Healthy Quiz: How Much Do You Know? RD411
