Heart Healthy Foods You Should Eat 6
Fatty fish (sourced from cold-water)
Fish species found in cold water (examples include sardines, tuna, mackerel, salmon etc.), contain healthy fats. These are fats boasting the ability of clearing arteries. Make sure your diet includes fish at least twice a week. This dietary habit will reduce plaque formation and prevent inflammation, conditions known for triggering heart diseases.
Here's a great recipe for tuna burgers! Might as well eat something delicious and know that its good for your heart!
Tuna Burgers
Ingredients:
2 5- to 6-ounce cans of tuna or albacore, drained
½ cup whole-wheat breadcrumbs
½ cup low-fat mayonnaise, divided
¼ cup chopped scallions
¼ cup diced onion
1 tablespoon extra-virgin olive oil
4 whole-wheat English muffins, toasted
4 lettuce leaves
4 slices tomato
Salt and pepper to taste
Directions:
Combine tuna, breadcrumbs, ¼ cup mayonnaise, scallions and onions in a medium bowl, breaking up any larger pieces of tuna until the mixture is well combined and holds together
Heat oil in a large nonstick skillet over medium heat. Using a generous ⅓ cup each, form the tuna mixture into four 3-inch burgers. Cook until heated through and golden brown, about 2 minutes per side.
Special Sauce Ingredients:
1/4 cup reduced-fat mayonnaise
3/4 tablespoons finely chopped green onions
1 tablespoons Dijon mustard
1 teaspoon honey
1/2 teaspoon fresh orange juice
1/2 teaspoon low-sodium soy sauce
Pinch ground ginger
Combine all ingredients together and set aside
Spread the top half of each English muffin) with special sauce and place a burger, lettuce and tomato on the bottom half.
