I usually enjoy fatty fish like salmon a couple of times weekly. Not only is it easy to prepare, delicious, and a great entrée or meal addition, but it also supports heart health. Part of the Mediterranean diet, salmon is a rich source of essential Omega-3 fatty acids DHA and EPA.

The benefit of Omega-3 fatty acids in coronary heart disease was first explored through research into the health of Greenland Eskimos who consumed diets high in Omega-3 fatty acids from fish. Additional research also showed that consuming large quantities of highly polyunsaturated fatty acids EPA and DHA, which are abundant in fish, has coronary heart benefit. This may be through maintaining cholesterol and triglyceride levels already within a normal range.

Here’s what a 4-ounce serving of grilled, ocean-farmed salmon contains:

  • 25 grams of protein, which is nearly half of the daily requirement for a 150-pound woman
  • 34 milligrams of magnesium, which supports healthy blood sugar levels
  • 2.4 grams of Omega-3 fatty acids, which support heart health and brain function
  • 57 international units of vitamin A in a form that helps maintain the health of the retina in the eye
  • 3 micrograms of vitamin B12, which supports healthy red blood cell formation and nerve function
  • 434 milligrams of potassium, which, in the proper amount, supports healthy blood pressure levels
  • Only 233 calories


What more reason do you have to enjoy this healthy fish? I encourage you to work more fatty fish like salmon, mackerel and herring into your diet. For some ideas on preparing a delicious meal with salmon, try my Kale Walnut Pesto Pasta with Salmon. And if you have trouble getting enough Omega-3s through diet, a supplement is a good option.


What is your favorite way to enjoy salmon?


[1] USDA National Nutrient Database