Dinner Option That Whittles Down Stroke Risk

Cut your risk of stroke by one-third just by choosing this for dinner: fish.
But here's the catch: You've gotta choose it three times this week. In a Swiss study, women who ate fish at least 3 nights a week enjoyed as much as a 33 percent lower risk of stroke during the 10-year follow-up period.


A Fine Fish Tale
How does fish downsize stroke risk? More research is needed to clarify the protective mechanisms. But here are a couple of theories: (1) When we eat more fish -- a lean, healthy source of protein -- we crowd out other less-healthful animal proteins, such as red meat laden with artery-clogging saturated fat; and (2) fish is high in taurine, an amino acid that appears to reduce blood pressure and triglycerides in both human and animal studies. And anytime you reduce blood pressure or unhealthful blood fats, that's good news for your stroke risk.


A Fish by Any Other Name
Interestingly, it appeared that lean fish provided a better stroke-reduction benefit than did fatty fish in the study -- an unusual finding because fatty fish have much higher concentrations of stroke-thwarting omega-3 fats. But the researchers suspect that the stroke-protective benefits from the fattier fish may have been neutralized in this particular study by preparation methods. In Sweden, fatty fish like salmon and herring are often eaten in a salt-cured form -- not a particularly blood-pressure-friendly way to serve it. So don't muddy up your fish benefits by dousing your salmon with salt or frying it in butter. Instead, get a healthful fish fix with one of these delicious seafood recipes.

• Grilled Salmon with Mustard & Herbs (Recipe Below)
• Baked Cod Casserole
• Pacific Sole with Oranges & Pecans
• Curried Fish

Print this cheat sheet of low-sodium-cooking ideas, and post it on your fridge.

Cheat Sheet for Low-Sodium Cooking

Follow this quick checklist of sodium-slashing food-prep ideas every time you make a meal and you could be enjoying better blood pressure before you know it. These tips are based on recommendations from the U.S. Department of Health and Human Services; the National Institutes of Health; and the National Heart, Lung, and Blood Institute.

Step 1: Read, read, read.

Check all labels before food preparation so you know how much sodium you're starting with.

• Try to stay below the RealAge-recommended limit of 1,500 milligrams per day.
• Always buy the low-sodium versions of prepackaged, frozen, canned, or jarred foods and sauces.
• Opt for fresh veggies over canned.
• Make things from scratch when you can, to control the sodium content.

Step 2: Reduce, reduce, reduce.

How many ways can you cut the sodium from your food?

• Rinse canned foods before using.
• Don't add salt to the water when you boil pasta or rice.
• Ditch the flavor packets that come with instant or prepared foods, and do your own seasoning.
• Choose fresh whole cuts of meat or fish over processed, pressed, cured, or canned.

Step 3: Season, season, season.

Get creative with fresh flavors so you won't feel tempted to grab the saltshaker.

• Choose fresh herbs and salt-free spices instead of salt.
• Use herb- or citrus-infused oils, avocado mash, or malt or cider vinegars instead of salty condiments like barbecue sauce, ketchup, and soy sauce.
• Try oil with red wine vinegar or lemon juice instead of salty salad dressings.
• Season lean animal protein and veggies with onions, mushrooms, garlic, peppers, and other fresh, savory flavors.
• Stuff fresh, crunchy veggies into sandwiches or wraps, instead of pickles or olives.

WHAT’S FOR DINNER?!

Grilled Salmon with Mustard & Herbs

Salmon cooks over a bed of lemon and fresh herbs to infuse it with flavor and keep the fish tender and moist. We like a blend of thyme, tarragon and oregano, but any of your favorite herbs will work. Make it a meal: Serve with grilled new potatoes tossed in an herb vinaigrette and steamed green beans.

4 servings 

Active Time: 15 minutes 

Total Time: 40 minutes 

 

 

 

 

 

 

Ingredients

• 2 lemons, thinly sliced, plus 1 lemon cut into wedges for garnish
• 20-30 sprigs mixed fresh herbs, plus 2 tablespoons chopped, divided
• 1 clove garlic
• 1/4 teaspoon salt
• 1 tablespoon Dijon mustard
• 1 pound center-cut salmon, skinned (see Tip)

Preparation

1. Preheat grill to medium-high.
2. Lay two 9-inch pieces of heavy-duty foil on top of each other and place on a rimless baking sheet. Arrange lemon slices in two layers in the center of the foil. Spread herb sprigs over the lemons. With the side of a chef’s knife, mash garlic with salt to form a paste. Transfer to a small dish and stir in mustard and the remaining 2 tablespoons chopped herbs. Spread the mixture over both sides of the salmon. Place the salmon on the herb sprigs.
3. Slide the foil and salmon off the baking sheet onto the grill without disturbing the salmon-lemon stack. Cover the grill; cook until the salmon is opaque in the center, 18 to 24 minutes. Wearing oven mitts, carefully transfer foil and salmon back onto the baking sheet. Cut the salmon into 4 portions and serve with lemon wedges (discard herb sprigs and lemon slices).

Tips & Notes

• Tip: How to skin a salmon fillet: Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

Nutrition

Per serving: 212 calories; 12 g fat (2 g sat, 4 g mono); 67 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 23 g protein; 0 g fiber; 261 mg sodium; 428 mg potassium.
Nutrition Bonus: Selenium (60% daily value), Vitamin C (17% dv), excellent source of omega-3s.