Healthy Heart, Healthy Mind

Now that you’re getting a little heart-lifting activity in each day, it’s time to keep that up and add in a great heart healthy food source: Cold water fish!

Do you eat 2 servings (2.5 ounce each) of cold water fish a week?  Try to fit some salmon into your meal plan this upcoming week.  Canned or left-over salmon is great in a sandwich, mixed with a little bit of cottage cheese, avocado and Dijon mustard.  Enjoy this wonderful mixture on whole-grain, flaxseed or 100% Rye bread, with a side salad and fruit, and your mind will be set for the rest of the day.  Or enjoy a serving of oven-baked salmon with your favourite vegetables and some sweet potato fries.

It is very important we consume some type of omega-3 fatty acids in our diet each week.  These types of fat are known as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).  If you do not eat fish, and are taking an omega-3 supplement, check the bottle to make sure your supplement actually includes adequate amounts of THESE types of fat.  When choosing a supplement, for heart health, you will want to choose one that provides about 1000 mg (1 gram) of DHA and EPA combined, daily.  If you are not taking a supplement, and are thinking about including one, make sure you speak to your doctor first!  We get enough omega-6 and omega-9 in our daily diets, and for that reason, a simple omega-3 supplement (if you’re not eating fish twice a week), is sufficient.

Other ways to get smaller amounts of omega-3 in your diet:

• sprinkle ground flax in your cereal, yogurt, pasta sauce, or smoothie
• add a small handful of walnuts to your cereal, salad or enjoy as a snack with a fruit or piece of cheese

Good luck and have fun!  Your heart is only as healthy as you make it!