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Great Day Washington: 10 Heart Healthy Foods in 1 Meal!

February is Heart Healthy Awareness Month and I had the pleasure of discussing how food can be nature’s medicine and help prevent heart disease on Great Day Washington. You can watch the segment here.

Below are 10 foods and their cardiovascular benefits as well as the recipes to make the Chia Crusted Salmon and Spinach Salad with a Garlic Apple Cider Vinaigrette. Enjoy!

10 Heart Healthy Foods:

Spinach– keeps blood pressure stable and lowers cholesterol

Tomatoes– reduces blood pressure and cholesterol, and contains antioxidants, vitamins and minerals that protect against cardiovascular disease

Avocado– a monounsaturated fat that reduces LDL (bad) cholesterol

Walnuts– contains plant based omega 3 fatty acids that reduce inflammation and increases HDL (good) cholesterol

Salmon-rich in omega 3 fatty acids, reduces triglycerides, increases HDL (good) cholesterol and changes LDL particle size to decrease cardiovascular risk

Chia Seeds-contains plant based omega 3 fatty acids reducing inflammation and risk of stroke and heart attack

Apple Cider Vinegar-lowers cholesterol and blood pressure as well as numerous other health benefits

Garlic-contains a compound named allicin, which improves blood pressure and lowers LDL cholesterol

Dark Chocolate– 72% cacao or higher reduces risk of blood clots and cardiovascular disease

Red Wine– antioxidants can slow progression of heart disease, increase HDL cholesterol and reduce risk of stroke


Chia Seed Crusted Salmon:

6 wild salmon fillets
1/4 cup of  Dijon mustard
1/3 cup of black chia seeds
1/4 cup of Soy Sauce or Coconut Aminos
1/4 cup avocado oil

Preheat the oven to 350 degrees. Stir together the mustard and soy sauce and then rub/marinate all over the salmon.

Spread the chia seeds on a plate, and then place what would be the skin-side of the salmon on the seeds to coat the fillet.

Heat 1/2 the avocado oil in a large skillet over medium-high heat until hot. Sear the salmon in two batches, seeded-side down, until browned around the edges and the seeds are set and form a crust, about 3 minutes per batch. Transfer the salmon, seeded-side up, to a baking sheet greased with the remainder of the oil. Transfer to the oven and bake until cooked through, about 10 minutes.

Adapted from this recipe

Garlic Apple Cider Vinaigrette:

2 garlic cloves, minced
1 Tbsp Dijon mustard
1/4 cup raw apple cider vinegar
1-2 tablespoons raw honey, as needed for sweetness
1/3 cup avocado oil
Himalayan salt and cracked pepper, to taste


Combine all of the ingredients in a mason jar, then seal  and shake until the honey dissolves and the ingredients are combined. Adjust flavor to taste, if necessary with more or less honey.

Adapted from this recipe.