Thank you to those who attended our live web chat on Nutrition for the Heart! We had an excellent discussion and thank Emory Heart & Vascular Center Registered Dietician Cheryl A. Williams, RD, LD (pictured below) for her insight on this important topic! If you were not able to attend the live chat, you can view the transcript from this chat and others using the “Past Web Chats” link in the top navigation bar.
We would like to clarify a question posed in the chat regarding the amount of fish that is healthy for your heart. The guidelines for fish consumption are 2 servings of fatty fish, salmon, trout, mackerel etc., per week for heart health. There are no separate guidelines for white-flesh fish such a tilapia. For people who do not like fatty fish they can have white-flesh fish instead (if not fried), as it generally has less saturated fat then red meat and poultry.
Eating fish is healthy and tasty too! Cheryl provided us with this delicious Salmon Pasta Salad recipe. Try it! I am sure you will like it and your heart will too!
Fresh Veggie & Salmon Whole Wheat Pasta Salad
Makes 16 servings (servings size: 1 cup)
♥ 16 ounces whole wheat pasta (penne, bowtie, etc.)
♥ Three 6-7 ounce cans of Wild Alaska Pink Salmon (sockeye salmon) flaked
♥ 8 cups fresh whole spinach leaf (10 ounce bag)
♥ 2 cups halved grape/cherry tomatoes 1 cup chopped walnuts
Raspberry Citrus Vinaigrette
♥ 1/3 cup canola oil
♥ 1/2 cup orange juice (about 1 orange)
♥ 1/4 cup fresh lemon juice
♥ 1/4 cup fresh or frozen raspberries
♥ 4 tbsp fresh oregano or basil or 4 tsp dried oregano or basil leaves
♥ 2 garlic minced garlic cloves
♥ ½ tsp salt
♥ 2 tbsp ground black pepper
- Cook pasta according to package; drain pasta and set aside in strainer
- Open cans of salmon, cover with can lid and run under water faucet for 1 minute
- In large salad bowl combine pasta, salmon, tomatoes, spinach & chopped walnuts
- Prepare vinaigrette:In blender or food processor combine citrus juices, raspberries, oregano, garlic, salt and pepper, whirl until well blended; add canola oil slowly until well blended
- Pour vinaigrette over salad and toss.
- Refrigerate salad for at least 30 minutes before serving.
Nutrition Analysis (per serving)
- 252 Calories
- 12 gramsTotal Fat
- 1 grams Saturated Fat
- 0 grams Trans Fat
- 23 milligrams Cholesterol
- 235 milligrams Sodium
- 25 grams Carbohydrates
- 4 grams Fiber
- Sugars 1 gram
- Protein 15
- Dietary Exchanges: 1.5 starches, 1/2 vegetable, 2 meats, 2 fats\
- Emory Healthcare Recipes for Wellness
- Emory Heart & Vascular Center
- Tips for Eating Better for a Healthier Heart