Slow Down Health Risks with This One Protein

Reduce cancer risk and control cholesterol with one protein choice? Maybe so, if that protein is salmon.
Salmon -- and other fatty fish like trout and herring -- may help boost blood levels of good cholesterol. But here's the kicker. That same heart-healthy act could slash the risk of several different types of cancer as well. So warm up the broiler and slice some lemon.

HDL and Cancer
A recent review of several studies revealed that the risk of certain cancers -- including lung, colon, prostate, and breast -- may be affected by HDL levels. In the studies, the risk of these cancers took a nosedive in people with bountiful levels of the good-for-you kind of cholesterol. Seems the inflammation dampening that results from high HDL may also help discourage the survival, growth, and spread of various tumor cells. Try this recipe for crunchy Cashew Salmon with Apricot Couscous, listed at the bottom of the page.

HDL Boost from the Sea
Having high HDL won't guarantee that you'll never get cancer -- and more research is needed to confirm the link. But the latest research is just one more really fine reason -- in addition to the already-known heart health benefits -- to focus on bolstering your HDL levels. So throw some omega-3-rich salmon on the grill, and also try these other key ways to get your good cholesterol soaring:

• Dust off your walking shoes.
• Have a little hummus.
• Enjoy a daily drizzle of olive oil.

WHAT’S FOR DINNER?!

Cashew Salmon with Apricot Couscous

Yogurt sauce flavored with lemon, cumin, and cilantro tops this Indian-inspired grilled salmon and apricot couscous. Try this quick, easy recipe for entertaining. Serve with steamed snap peas and a glass of gewürztraminer.

 

 

Yields: 4 servings
Total Time: 35 min

Prep Time: 35 min

INGREDIENTS

• 1/2 cup(s) nonfat plain yogurt
• 3  scallions, sliced, greens and whites separated
• 2 tablespoon(s) lemon juice
• 2 tablespoon(s) chopped fresh cilantro
• 1/2 teaspoon(s) ground cumin
• 3/4 teaspoon(s) salt, divided
• 1/2 teaspoon(s) freshly ground pepper, divided
• 1 tablespoon(s) extra-virgin olive oil
• 1/2 cup(s) chopped dried apricots
• 1 tablespoon(s) minced fresh ginger
• 1 1/4 cup(s) water
• 1 cup(s) whole-wheat couscous
• 1 pound(s) salmon fillet, preferably wild Pacific, skinned and cut into 4 portions
• 1/4 cup(s) chopped toasted cashews (see Tips & Techniques)

Directions

1. Preheat grill to medium-high or position rack in upper third of oven and preheat broiler.
2. Combine yogurt, scallion greens, lemon juice, cilantro, cumin, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a medium bowl.
3. Heat oil in a large saucepan over medium heat. Add apricots, ginger, scallion whites, and 1/4 teaspoon salt. Cook, stirring, until softened, about 2 minutes. Add water and bring to a boil over high heat. Stir in couscous. Remove from heat, cover, and let stand until the liquid is absorbed, about 5 minutes. Fluff with a fork.
4. Meanwhile, rub salmon with the remaining 1/4 teaspoon each salt and pepper. If broiling, coat a broiler pan with cooking spray. If grilling, oil the grill rack (see Tips & Techniques). Grill or broil the salmon until browned and just cooked through, about 3 minutes per side. Serve with the couscous, topped with the yogurt sauce and cashews.
   
   Carb Servings: 3 starch, 1 fruit, 3 lean meat, 1 1/2 fat. Carbohydrate Servings: 3 1/2. Nutrition Bonus: Vitamin A (25% daily value), Potassium (22% dv), Vitamin C (20% dv), Magnesium (15% dv), excellent source of omega-3s.

Tips & Techniques

Tips: To toast chopped cashews, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes. To oil a grill rack, oil a folded paper towel, hold it with tongs, and rub it over the rack. (Do not use cooking spray on a hot grill.)