Heart Healthy Crispy Wild-Caught Salmon

February is heart healthy month so lets talk about one of the best foods for your heart. Foods that contain heart healthy fats (Omega 3 fatty acids) is at the top of the list. Nuts, seeds, sardines, and salmon are my favorite choices. These healthy fats help to raise the protective high-density lipoproteins or HDLs in our blood.

What are HDLs good for anyway?

HDLs are good for transporting other fats like low-density lipoproteins or LDLs through the bloodstream to the liver. HDLs also help repair damage in the lining of the blood vessels. It’s the damage to the lining of the arteries that is the first step in the changes that can lead to a heart attack or stroke. On bloodwork, an HDL level of over 70 mg/dL indicates a healthy level. A level under 50 should be addressed promptly.

Sources for increasing HDLs

There are a few ways to increase HDLs. Keeping a healthy weight, exercising, and consuming a good quality fish oil is a good start. You can take fish oil supplements (We recommend Metagenics EPA DHA 1000 with a dosage of one capsule taken twice a day which you can find in our office or on our website here) or you can cook a delicious meal of Crispy Wild-Caught Salmon, which is this month’s recipe. Download it HERE.


Dr. Stacey

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