Flax seed

Wish TV 8’s “Eat Right Now” host chef Wendell Fowler and St. Francis Hospitals Outpatient dietician Brenda Danner suggest adding these items to your regular diet to decrease your risk of heart disease.

FISH

Most experts agree that adding fish such as salmon, tuna, herring, mackerel and swordfish to your diet can greatly improve your heart health. The American Heart Association recommends eating this nutrient-rich food twice a week to get the full benefit. Fowler said that Omega 3 fatty acids aid in reducing blood pressure, preventing heart inflammation, decreasing plaque buildup in the heart and keeping the heart beating at a consistent rate.

BLUEBERRIES

Blueberries are considered one of the strongest disease-fighting foods, loaded with powerful antioxidants, fiber, vitamin C and phytochemcials. The superfood’s phytochemicals and antioxidants can protect your heart at the cellular level from disease-causing radicals, according to Danner. She also said plant-based foods like blueberries, contain substances that can help prevent blood clots and decrease plaque formation. Danner advised choosing the brightest blueberries or any fruit and veggie—because they have the most phytochemicals.

WHOLE GRAINS

Whole grains regularly can cut your risk of coronary heart disease by about 15 percent, according to the American Heart Association. Eating whole grains such as oatmeal can lower your LDL or bad cholesterol, keep the body regular and help prevent certain cancers, Fowler said. Whole grains include oatmeal, brown rice, wild rice, whole oats and pastas and bread labeled 100 percent whole grain. Whole grains have also been known to reduce the risks of many types of cancer, help regulate blood glucose for diabetics and help people lose weight.

NUTS

Nuts are an excellent source of healthful fats and proteins. Polyunsaturated fats like those in nuts are ticker-friendly, Danner said. Polyunsaturated fats can help lower your total blood cholesterol and filter bad cholesterol out of the body. Nuts are also packed with flavinoids, a powerful antioxidant that actually raises your good cholesterol level. Almonds and walnuts are the healthiest nuts; avoid any nut covered with sugar or salt as these additives are bad for the heart.

FLAX SEED

Flax seeds are a wonderful source of Omega 3 fatty acids, a culinary way to control blood pressure, lower cholesterol, decrease inflammation, reduce the formation of blood clots and promote bone health. Flax seeds are rich in fiber and magnesium, which reduces the risk of heart attack and stroke in people with atherosclerosis and diabetic heart disease. Health food stores and many local groceries sell flax seed. Fowler recommended consuming two tablespoons a day spread out over three meals. It’s important to grind the seeds before eating them or they will pass through your system undigested. Fowler mixes the tasteless bits in soups, yogurts, oatmeal, muffins and cereal.

Antipasto Salad with Toasted Flaxseed Dressing

Dressing:

1 tablespoon olive oil

2 tablespoons flaxseed oil

2 cloves garlic

2 tablespoons white wine vinegar

2 tablespoons water

2 tablespoons chopped fresh herbs (parsley, oregano, basil ) or 2 teaspoons dry

1⁄2 teaspoon dry mustard

1⁄4 teaspoon salt

Salad:

6 cups washed, dried, torn and chilled iceberg lettuce

4.5 oz can, sliced pitted ripe olives

6 oz. jar, marinated artichoke hearts

(drain and reserve liquid)

12 mushrooms, halved

12 cherry tomatoes, halved

2 tablespoons grated parmesan cheese

Garnish:

6 hard boiled eggs, peeled, quartered

12 slices salami cut into 1⁄4 inch strips

6 whole pickled pepercini peppers (optional)

6 red onion or green pepper rings for garnish (optional)

In a small saucepan, over medium heat, heat olive oil and flaxseed until seed starts to darken and pop, about 11⁄2 minutes.

Add garlic, cook and stir for 30 seconds. Remove from heat.

In a blender, combine vinegar, water, herbs, dry mustard, salt and pepper, toasted flaxseed mixture and reserved artichoke liquid. Blend until flaxseed is coarse, about 1 minute.

In a large bowl, toss lettuce, olives, artichoke hearts, mushrooms and tomatoes with salad dressing and parmesan cheese.

Divide salad onto 6 chilled plates. Garnish each salad with egg, salami, pickled pepper or pepper rings.

Yields: 1⁄2 cup Dressing

SOURCE: AMERIFLAX

Roasted Salmon with Fresh Garden Salsa

1 teaspoon canola, grapeseed, or olive oil

Salt and freshly ground black pepper

11⁄2 pounds salmon fillet with skin, cut in 4 pieces

Fresh Garden Salsa:

4 medium plum tomatoes, seeded and chopped

(about 11⁄2 cups)

1 small roasted red pepper, seeded and finely chopped

1 roasted poblano chile pepper, seeded and chopped

1 small red onion, finely chopped

1⁄2 cup diced yellow squash

1⁄2 cup diced zucchini squash

1 teaspoon chopped fresh oregano,

or 1 teaspoon dried

Juice of 1⁄2 lime

Salt and freshly ground pepper

For the salsa:

In a bowl, combine the tomatoes, bell, and poblano peppers, onion, squash, and zucchini.

Mix in the oregano and lime juice. Season to taste with salt and black pepper. Let salsa sit 15 minutes before serving to allow the flavors to meld.

For the salmon:

Preheat the oven to 425°F. Season each piece of fish with a pinch of salt and a few grinds of black pepper.

Heat the oil in an ovenproof medium skillet. When a drop of water dances on the surface of the pan, add the pieces of fish, skin side up. Cook until they are seared and have a golden crust, 3 minutes. Using tongs, turn the fish skin side down. Slip the skillet into the oven and roast until the fish is pearlescent in the center, 8 minutes for a 1 inch-thick fillet. Transfer the salmon to a serving platter or individual plates. Add 1⁄2 cup of the salsa to each plate and serve.

Yields: 4 servings

Adapted from “12 Best Foods Cookbook: Over 200 Delicious

Recipes Featuring the 12 Healthiest Foods” by Dana Jacobi

Roasted Salmon with Fresh Garden Salsa