Nutrition • 25 Mar 2021

Integrative Nourishment — Omegas! A Heart Healthy Recipe

By uci_admin

Integrative Nourishment — Omegas! A Heart Healthy Recipe

By Karen Lindsay, PhD, RND

SSIHI Diet and Nutrition Counseling

Did you know that the long chain omega-3 fatty acids EPA and DHA are beneficial to your heart health? These healthy fats can help decrease triglyceride levels, increase the good cholesterol (HDL) and reduce risk of mortality from coronary heart disease. The best way to get more long-chain omega-3 fats in your diet is from oily fish and seafood. If you have a hard time eating enough fish, get creative in the following ways: 1) top avocado wholegrain toast with smoked salmon for breakfast; 2) toss canned sardines into a mixed salad for a quick and nutritious lunch; 3) add anchovy fillets to a cauliflower crust pizza or disguise them by making your own homemade Caesar dressing.  

Next time you are at the market, pick up some salmon and try this recipe:

Dijon Baked Salmon

Serves 4-5


  • 1 1/2 lbs salmon (whole piece or fillets) – wild caught is preferable
  • 1/4 cup fresh parsley, finely chopped
  • 1/4 cup Dijon mustard
  • 1 tbsp lemon juice
  • 1 tbsp olive oil
  • 3 garlic cloves, finely chopped
  • salt and pepper

Cooking Method

  1. Preheat your oven to 375 °F.
  2. Place the salmon on a parchment lined baking tray, skin side down.
  3. Mix together the remaining ingredients in a small bowl and generously coat the top of the salmon with the mixture.
  4. Bake the salmon for 18-20 minutes (depending on size and thickness). Serve with a wedge of lemon and roasted veggies or salad,

For more information, check these out:

  1. Omega-3 fatty acids: An essential contribution. Harvard School of Public Health.
  2. Mozaffarian D, Wu JH. Omega-3 fatty acids and cardiovascular disease: effects on risk factors, molecular pathways, and clinical events. J Am Coll Cardiol. 2011 Nov 8;58(20):2047-67. 
  3. Abdelhamid AS, Brown TJ, Brainard JS, Biswas P, Thorpe GC, Moore HJ, Deane KH, Summerbell CD, Worthington HV, Song F, Hooper L. Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database Syst Rev. 2020 Feb 29;3(2):CD003177. 
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