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Help your heart – eat less fat, and more oil-rich fish! British Heart Foundation warns women of heart disease dangers Eating more oil-rich fish can dramatically reduce your risk of coronary heart disease, according to the British Heart Foundation (BHF). As part of Help a Heart week (June 4th-12th) the BHF is warning women of the dangers of heart disease, as it kills four times more women than breast cancer. In fact, the death rate from coronary heart disease in UK women is amongst the highest in the world. The BHF suggests that, along with regular exercise, one of the best ways to help prevent heart disease is to reduce the amount of saturated fat in your diet, such as dairy food, cakes, biscuits, puddings, savoury snacks and many processed snacks. Instead, it recommends that you go for unsaturated fats; the ones found in most vegetable oils such as rapeseed, sunflowers, corn, soya and olive oils, and eat oil-rich fish like salmon. Salmon contains the health enhancing, long-chain omega-3 polyunsaturated fatty acids. These can reduce the tendency of the blood to clot and so reduce the risk of coronary heart disease. What's more, the UK health claims regulatory body, the Joint Health Claims Initiative has just ruled that salmon can be promoted with a positive message about its beneficial effects on the heart. It’s thanks to the presence of particular types of long-chain omega-3 essential fatty acids in salmon, called EPA and DHA. The BHF recommends that along with a healthy diet: · Be More Active – half an hour a day makes all the difference · Be Smoke Free – by stopping smoking, the risk of a heart attack is reduced, and halved after one year of stopping. · Reduce Alcohol – binge drinking will increase the risk of heart attacks · Trim Excess Weight – To maintain a healthy body and heart Keeping healthy needn't be time consuming or difficult either - salmon is quick and easy to prepare and is ideal for all the family. Simply grill, bake, poach or barbecue salmon for a tasty and filling meal or follow this easy recipe and impress friends and family with your culinary skills. Poached fillet of Scottish salmon with beetroot cous cous
Ingredients serve 4 people · 4 x 175g Scottish salmon fillet · 400g French beans or shredded leek · 150g raw beetroot · 250g cous cous · 400ml vegetable stock · Juice of a lime · 1 walnut size piece of ginger, peeled and finely diced · 1 clove garlic, peeled and chopped · Dressing- · 6 tablespoons olive oil · 2 tablespoons fresh coriander · Juice of a lime · 1 clove garlic · Pinch of sea salt · Freshly ground black pepper
Method: 1. Pour the stock into a pan and bring to the boil. Peel the beetroot and dice, place in the stock and when cooked stir in the cous cous over a low heat. Once the liquid has been absorbed, break the cous cous up with a fork, add a tablespoon of olive oil, lime juice, ginger and garlic. Mix well and keep warm. 2. Bring a pan of water to the boil, reduce to a simmer. Place the salmon fillets in the water and poach for about 8 minutes. Remove from the pan and peel off the skin, keep warm. 3. Meanwhile cook the beans in boiling water, or steam them. 4. To make the dressing place all the ingredients in a blender and whiz together. 5. To serve, divide the beans between 4 serving plates. Place the salmon fillet on top. Spoon a pile of cous cous onto each plate. Pour the dressing around the salmon and serve. - ends - For further information contact: Ken Hughes, Scottish Quality Salmon on 01738 587006 or 07974 173739 or khughes@scottishsalmon.co.uk The full details of Help a Heart week are available at www.bhf.org.uk/helpaheart.

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Help your heart – eat less fat, and more oil-rich fish!