This is a good time of year to begin heart healthier eating habits. Heart healthy eating habits include consuming a nutritionally balanced diet emphasizing daily food choices from the following food groups: whole grains, fruits, vegetables, low or non-fat dairy  products, healthy fats and oils, and lean meats or meat substitutes such as beans, peanuts, fish or soy products.  The focus of my column this month is informing you of two foods which  are beneficial to your heart-fish and almonds.

Fish and shellfish are an excellent source of protein and a good source of omega-3 fatty acids. Omega-3 fatty acids are polyunsaturated fats found mostly in cold water fish, such as salmon, tuna,  mackerel and herring. Shellfish, cod, catfish, pollock and clams also contain smaller amounts of  omega-3 fatty acids. Omega-3 fatty acids are beneficial to the heart, have a triglyceride lowering effect and may even reduce the incidence of stroke. The American Heart Association recommends that you eat at least two 3-ounce servings of fish per week to reap health benefits. The American Dietetic Association and the Dietitians of Canada position paper, “Women’s Health and Nutrition” also advises consuming two fish meals per week along with a low-fat nutritionally balanced diet for heart health. Many people tell me that they would eat more fish if they were aware of tasty ways to prepare it. Try marinating fish in a sweet and sour sauce or Italian dressing before broiling or grilling. Season fish with lemon juice, lemon pepper or lemon-and-herb-flavored Mrs. Dash to add flavor. When you bake or grill fish, season or marinate fish before wrapping in aluminum foil. If you like a coating on your fish, dip fish fillets in a beaten egg white and dip in crushed cornflake crumbs, season and bake in the oven. Try to avoid or limit deep fried fish in restaurants since they may contain trans fat. If you fry fish at home use a small amount of a monounsaturated fat such as canola or extra virgin olive oil to fry the fish.

A little goes a long way when it comes to almonds. One quarter cup of almonds is a good source of monounsaturated fat, protein, Vitamin E, magnesium, iron and fiber and provides 160 calories. Monounsaturated fats lower your LDL (“bad” cholesterol) but do not lower your HDL (“good” cholesterol). Other sources of monounsaturated fats include most other nuts, avocados and olive, peanut and canola oils. Many studies have shown that almonds play an important role in a heart healthy lifestyle. A research study from the University of Toronto found that participants who consumed a special diet which included almonds, oatmeal, lean meats and fish lowered their cholesterol by more than 20 percent. In addition, other research studies done at Purdue University and Queens University in Belfast, Ireland asked study participants to include two ounces of almonds in their daily diet. After 10 weeks, the people in the study did not gain weight or increase their body fat. Small portions of almonds are a quick and satisfying snack. They can be added to snack mixes or add slivered almonds to your breakfast cereal in the morning.

 Try the following heart healthy recipes:

 
Tremendous trail mix

5 cups unbuttered popcorn

1 1/2 cups of Quaker Oat Square or other cereal such as Chex or Cheerios

1 1/2 cups pretzels

1 cup of dried cranberries

3/4 cup almonds

 Combine all ingredients in a large bowl and stir well. Makes 8 3/4 cups. Each 1/2 cup serving = 108 calories and 5 grams of fiber. A good source of magnesium, iron, Vitamin E, fiber and monounsaturated fat.  If desired add, 1 cup of M and M’s also.

 
 Baked salmon with Southeast Asian marinade

1/2 cup pineapple juice

2 garlic cloves, minced

1 tsp. low-sodium soy sauce

1/4 tsp ground ginger

2 salmon fillets, each 4 ounces

1/4 tsp. sesame oil

Freshly ground black pepper, to taste

1 cup diced fresh fruit, such as pineapple, mango, kiwi  and papaya

Combine the pineapple juice, garlic, soy sauce and ginger in a small bowl. Stir to mix evenly. Arrange the salmon fillets in a small baking dish. Pour the pineapple mixture over the top. Place in the refrigerator and marinate for 1 hour. Turn the fillets periodically as needed.

Preheat the oven to 375 degrees. Lightly coat 2 squares of aluminum foil with cooking spray. Place the marinated salmon fillets on the aluminum foil. Drizzle each with 1/8 tsp. sesame oil and sprinkle with the pepper. Top each with 1/2 cup diced fruit. Wrap the foil around the salmon, folding the edges down to seal. Bake until the fish is opaque throughout when tested wit the tip of a knife, about 10 minutes on each side. Transfer the salmon to a warmed individual plate and serve immediately.

Makes 2 servings.  Each serving = 310 calories, 13 grams of fat, 3 grams of saturated fat, 67 mg cholesterol, 174 mg sodium, 1 gram fiber.

— Recipe provided by Mayo Clinic dietitians at MayoClinic.com.

Becky Goodell is a registered and licensed dietitian at Albert Lea Medical Center — part of Mayo Health System.