Omega 3s

Omega 3s are essential for good health, but most Americans aren’t getting enough of them. The human body is incapable of making Omega 3s on its own, which is why it is essential that we get Omega 3s from food, supplements, or a combination of both.

Omega 3 fatty acids are a type of polyunsaturated fat and are the key building blocks for cell membranes.  They have anti-inflammatory properties, which can help to prevent many different chronic diseases. They are also considered a powerful tool against high cholesterol. Studies show that Omega 3s significantly reduces triglycerides and increases HDL (good cholesterol). They have also been proven to lower LDL (bad cholesterol) levels.  Elevated triglycerides and LDL levels increases the risk of metabolic syndrome and heart disease. In addition to supporting optimal cholesterol levels, Omega 3s can help to lower blood pressure levels by improving the health of blood vessels.  For these reasons, Omega 3s are essential for heart health, but where do you find them?

Some of the best food sources of Omega 3s include:

• Brussels Sprouts (raw 44 g, cooked 135 g per half cup serving)
• Walnuts (2,570 mg per ounce, an entire day’s requirements of Omega 3s)
• Wild caught salmon- (2,150 mg per ounce)
• Chia seeds (5,000 mg per one ounce)
• Mackerel (4,580 mg per serving)
• Blueberries (174 mg)
• Kidney beans (200 mg)
• Brazil nuts (288 mg)
• Avocadoes (223 mg)
• Spinach (371 mg)

In addition to heart health, Omega 3s are essential for brain health, immune health, metabolic health, and bone and joint health. Start consuming more Omega 3 rich foods and talk to your doctor about the best Omega 3 supplement for you today!!

Salmon with Avocado Salsa

Ingredients:

1 1/2 pounds wild salmon fillets (make sure its wild and not farm raised. Much healthier)

2 tablespoons olive oil, divided.

1/2 teaspoon salt, divided.

3/4 teaspoon chili powder, divided.

1 cup cherry tomatoes, sliced into quarters.

1 cup diced avocado.

1 tablespoon minced shallots

2 tablespoons chopped fresh cilantro.

1 teaspoon fresh lemon juice

1) Preheat oven to 500 degrees. Cut fish into four pieces, leaving skin on; rinse and pat dry. Place fish skin side down on a baking sheet. Rub with 1 tablespoon olive oil, then sprinkle with 1/4 teaspoon salt and 1/2 teaspoon chili powder.

2) Reduce oven temperature to 275 degrees. Place salmon in oven on lowest rack and roast 6-14 minutes, so that centers of thickest parts are translucent when cut into with a knife.

3) In a medium bowl, stir together remaining salt, chili powder, and olive oil with tomatoes, avocado, shallots, cilantro, and lemon juice. Remove salmon from oven, transfer to plate, and serve with the salsa on top.

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