Heart Healthy Salmon Rice Bowl Recipe for an Easy, Quick Dinner

Heart disease is the number one cause of death among Americans, making it important to take steps to protect your heart health. Following a heart-healthy diet is a great way to get health benefits like lower blood pressure, reduced cholesterol, a boosted immune system, and a healthier body weight. Research suggests that increasing your consumption of fatty fish is one of the best things you can do for your heart health. 

Keys to a Heart Healthy Diet

Age and genetics are two of the biggest risk factors for coronary heart disease, but lifestyle factors like diet play an important role, too. 

• Eat fish, especially more fatty fish. Fatty fish are one of the best known sources of omega 3 fatty acids, which restore cell membranes, lower risk of blood clots, and reduce heart disease risk. Omega 3 fatty acids are considered polyunsaturated fatty acids. Research suggests that polyunsaturated fatty acids are critical for heart health. For example, omega 3 fatty acids lower your triglyceride levels. Salmon, albacore tuna, herring, anchovies, sardines, and mackerel are considered fatty fish and are excellent sources of omega 3 fatty acids.

• Prioritize unprocessed foods. You’ll notice that most heart healthy recipes include whole, minimally processed foods such as plenty of fruits and vegetables. These foods contain nutrients that bolster the immune system and promote heart health.

• Increase intake of polyunsaturated fatty acids. Fatty fish are a good source of polyunsaturated fatty acids such as omega 3 fatty acids, but they are not the only source. Walnuts, sunflower seeds, corn oil, and flax seeds are other great ways to increase your intake of healthy fats. These foods contain omega 3 fatty acids as well as antioxidants that can reduce inflammation.

• Reduce sodium intake. Too much sodium can increase your blood pressure and put extra strain on your heart. Wherever possible, following heart healthy recipes that use other seasonings than salt to lower your sodium risk.

• Focus on whole grains over simple carbohydrates. Whole grain foods include the entire part of the grain, meaning they are high in fiber. Your body digests whole grain foods more slowly, preventing spikes in blood sugar that can harm heart health.

If you’re looking for a way to make heart healthy shopping easier for yourself, check out our heart healthy grocery list. It has heart healthy ingredients and recipes full of omega 3 fatty acids and other nutrients that give your heart and immune system a boost.

Heart Healthy Recipe: Sesame Salmon Bowl

This heart healthy recipe features salmon, a great source of omega 3 fatty acids (also called polyunsaturated fatty acids). Not only is this salmon bowl packed with tasty nutrients, but its focus on protein and healthy fats will ensure that you stay fuller, longer. 

Ingredients

• 1/4 cup unseasoned rice vinegar

• 3 T. natural sweetener (e.g., Stevia, monk fruit)

• 1 tsp. kosher salt

• 1 1/2 cups sushi rice (sometimes sold as short-grain white rice). For a lower carb option, substitute cauliflower rice.

• 1 1/2 cups skinless salmon filet, cut into 1-inch cubes

• 1/2 tsp. toasted sesame oil

• 1/4 cup coconut aminos

• 3 T. distilled white vinegar

• 2 T. olive oil, avocado oil, or other heart healthy oil

• 2 T. coarsely chopped scallions

• 2 T. minced fresh ginger

• 3 Persian cucumbers, thinly sliced

• 8 oz. green coleslaw mix (about 3 packed cups)

• 1 avocado, halved, pitted, and sliced

• Toasted nori sheets, torn (optional)

Directions

1. Begin by soaking your sushi rice in water. Rinse until the water runs clear.

2. In a saucepan, combine the rice vinegar, sugar, and salt. Stir until the sugar dissolves. Add the rice and 1 3/4 cups water. Mix well, and bring to a boil over high heat. Cover and reduce heat to low. Cook until the rice is tender and most of the liquid is absorbed, about 20 minutes.

3. Prepare the salmon by removing any skin. Toss with 1/4 tsp sesame oil. Arrange the salmon in an even layer on top of the rice. Cover and steam over low heat until cooked to medium, about 12 minutes longer.

4. While the salmon is cooking, prepare the dressing. Combine soy sauce, white vinegar, olive or avocado oil, scallions, ginger, and 1/4 tsp sesame oil. Mix well.

5. Scoop the salmon and rice into bowls. Top each bowl with sliced cucumbers, coleslaw  mix, and avocado. Drizzle with the vinaigrette. Top with a garnish of torn nori, if desired.

Download the Mighty Health App for More Heart Healthy Recipes

If you’re looking for more ways to lower your risk of heart disease and maximize health benefits as you age, the Mighty Health family is here to help. We have a library of heart healthy recipes that will help you eat fish, fruits, vegetables, whole grains, and other foods with the nutrients you need to support your heart and entire body. Download the Mighty Health app to get matched with a health coach who can introduce you to heart healthy recipes, exercise plans, and stress-reducing strategies to help you age more vibrantly. You'll start noticing the health benefits immediately. Plus, you'll connect with other Mighty Health members who can share their successes and struggles. We're excited for you to join us!