Just Cook It: Heart Health important
Heart health is important, and a point worth talking and writing about.
According to the Centers For Disease Control and Prevention (CDC), heart disease is the leading cause of death in the U.S., causing about 600,000 deaths yearly. That’s one in every four deaths.
I’m not na茂ve enough to believe that there is any one answer to this issue. The numbers alone are so gigantic that it’s impossible to combat this issue with even a few answers. That being said I believe we have to start somewhere, and I believe in starting somewhere where we actually have some control.
We don’t have control over genetics or aging, but we do have total control over our lifestyles — including what we eat.
Please, save the excuses. I hear them all the time and the fact of the matter is there’s never an excuse for eating unhealthy food on a regular basis.
Things get busy, and once in a while takeout is somewhat acceptable. However, eating foods that you know are not healthy, no matter how good they taste, on a regular basis only inflames the situation (pun intended – you’ll understand later in the column).
This past Saturday I had the privilege of broadcasting my radio show live from the American Heart Association’s Heart Walk at Penn State Fayette, The Eberly Campus. Seeing how many showed up early on a cold Saturday morning to take part really inspired me to try to bring some additional attention to this issue.
Now I’d like to discuss a real way that you can help avoid heart disease in your household:
The American Heart Association recommends that people eat fish rich in omega-3 fatty acids at least twice per week. Doctors have long believed that these unsaturated fats in fish are the nutrients that reduce the risk of dying of heart disease. More recent research actually suggests that a combination of omega-3s and other nutrients in fish may be responsible for these health benefits.
Omega-3s are a type of unsaturated fatty acid that may reduce inflammation throughout the body (refer to earlier pun). Inflammation in the body damages blood vessels and can lead to heart disease.
According to the Mayo Clinic, omega-3 fatty acids may also have other health benefits as well such as decreasing triglycerides, lowering blood pressure, reducing blood clotting, decreasing stroke and heart failure risk, reducing irregular heartbeats, and improving learning ability in children.
Fish such as salmon, lake trout, herring, sardines, and tuna are the best bets for bumping up the amount of omega-3 fatty acids in your diet.
Poaching is one of my favorite methods for cooking fish to get flavor without adding extra fat.
The salmon recipe below is a great recipe to use to learn the technique, which allows you to serve the fish warm or chilled. You can even poach the salmon the night before.
White wine and/or garlic and additional herbs can be added for additional flavor. I kept the recipe simple but delicious — though feel free to deviate according to your own personal preference and taste.
It’s easy to try to make healthier choices and incorporate more fish high in omega-3 fatty acids into your diet. Your heart will thank you and a healthier heart makes everyone happy.
Mario Porreca of Belle Vernon is a food personality, entrepreneur, author, and the host of Just Cook It Radio on WMBS Radio 590 AM. He can be reached via his website at: www.MarioPorreca.com. Twitter: @MarioPorreca
Poached Salmon with Red Pepper Dill Dressing
About 10 ounces of organic fish stock or water
2 sprigs fresh dill
1 tablespoon lemon juice
1 5-ounce filet of salmon (wild caught)
Sea salt to taste
Ground white pepper to taste
1). In a small saucepot, combine the stock, fresh dill, and lemon juice.
2). Over medium low heat bring the liquid to a temperature of between 160 to 185 degrees. Use a thermometer to monitor the temperature of the poaching liquid closely.
3). Lower the salmon filet into the liquid and make sure that the salmon is completely submerged in the liquid.
4). Poach the salmon until it reaches an internal temperature of 145 degrees and then remove it from the liquid, place it on a dinner plate, and chill in the refrigerator until the salmon is completely chilled.
5). Season with sea salt and ground white pepper just before serving.
For the Red Pepper Dill Dressing:
2 ounces fresh or canned roasted red bell peppers
1 tablespoon plain Greek yogurt
1 tablespoon fat-free sour cream
1 teaspoon fresh dill, rough chopped
Dash of celery salt
Pinch of cayenne pepper
Sea salt to taste
Ground white pepper to taste
Procedure:
1. In a blender, combine the roasted peppers, yogurt, sour cream, and dill and blend until smooth.
2. Transfer dressing to a small mixing bowl and season with a dash of celery salt, a pinch of cayenne pepper, sea salt, and ground white pepper to taste and reserve for later use.