Maintaining a healthy diet and exercise routine is always ideal for a healthy lifestyle; however when combating high triglyceride levels, it is absolutely essential. Triglycerides are the fat found in blood and high levels can make the blood thicker and more likely to clot, increasing the risk of heart disease. Causes of high triglycerides include obesity, poorly controlled diabetes, hypothyroidism, kidney disease and eating more calories than you burn. Much like other disease prevention tips, balancing a heart-healthy diet is key.
Saturated fats and trans fats are some of the biggest culprits in increased triglyceride levels. Making the simple switch to healthy monosaturated fats found in plants and omega-3 fatty acids found in fish, nuts and seeds can help protect your cardiovascular health and lower your triglyceride levels. Omega-3 fatty acids help reduce inflammation, lower high blood pressure and raise HDL (good cholesterol) – all components in optimal heart health!
This simple wild salmon dish is packed with omega-3’s not only from the fish itself, but the crispy, ground flax seed crust. Flax seeds are among the best sources of omega-3’s and are also packed with the phytonutrient called lignin as well as fiber which help maintain a healthy blood sugar level and act as an anti-inflammatory, protecting the heart from damage.
The next best defense against high triglyceride levels is limiting refined carbohydrates. Refined carbs found in foods with white flour, sugar and alcohol can increase our body’s insulin and cause a spike in triglyceride levels. Replace these sinister snack foods with high quality carbs like vegetables, dark leafy greens, fruits and whole grains will help balance your blood triglyceride levels and prevent the risk of heart disease. Sprinkling in heart-healthy spices like turmeric, ginger and garlic to this dish provide antioxidant and anti-inflammatory support as well.
Making these simple changes to your diet and lifestyle can help lower your triglyceride levels, protect your cardiovascular system against damage and disease and support a healthy, happy lifestyle.
Flax Crusted Salmon
- 3 8 oz. Wild Salmon Filets
- 1/2 Cup Ground Flax Seed
- 1 teaspoon Turmeric
- 1 teaspoon Ginger
- 1 Whole Lemon
- Sea Salt and Pepper
- 1 Fresh Garlic Clove, minced or pressed
- Preheat the oven to 250 degrees.
- In a small bowl combine the flax seed, turmeric and ginger.
- Place salmon on a baking pan.
- Squeeze lemon juice over each salmon portion.
- Sprinkle sparingly with sea salt, pepper and add the minced garlic.
- Add ground flax seed crust onto each filet.
- Cook for about 20 minutes until opaque and flaky.
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