(Family Features) No matter your motivations, it’s never too late or too early to start focusing on your heart health, and taking steps now can make a big difference. Small changes, like following a healthier eating plan, can help you start down a path toward improved heart health.
One step you can take is following the DASH eating plan, which is a flexible and balanced way of eating that stands for Dietary Approaches to Stop Hypertension and was developed by the National Heart, Lung, and Blood Institute. Requiring no special foods, DASH provides daily and weekly nutritional goals to help lower two major risk factors for heart disease: high blood pressure and high LDL (bad) cholesterol.
Being more physically active, managing stress, getting quality sleep and not smoking combined with DASH can put you on a path toward a healthy heart for life.
Encouraging others to join you on your heart-health journey can also be rewarding. Research shows social support and personal networks make it more likely you’ll stick to healthy habits like eating healthy.
Learn more about heart health and find DASH-friendly recipes at nhlbi.nih.gov/DASH.
Teriyaki-Glazed Salmon with Stir-Fried Vegetables
Recipe courtesy of the National Heart, Lung, and Blood Institute
Prep time: 20 minutes
Cook time: 15 minutes
2 tablespoons light teriyaki sauce
1/4 cup mirin or sweet rice wine
2 tablespoons rice vinegar
2 tablespoons scallions, rinsed and minced
1 1/2 tablespoons ginger, minced
12 ounces salmon fillets, cut into four portions (3 ounces each)
1 bag (12 ounces) frozen vegetables stir-fry
1/2 tablespoon peanut oil or vegetable oil
1/2 tablespoon garlic, minced (about 1 clove)
1 tablespoon ginger, minced
1 tablespoon scallions, rinsed and minced
1 tablespoon light soy sauce
Preheat oven to 350 F.
To prepare salmon: Mix teriyaki sauce, mirin, rice vinegar, scallions and ginger well. Pour over salmon and marinate 10-15 minutes.
Remove salmon from marinade.
Place salmon on baking sheet. Bake 10-15 minutes, or until fish flakes easily with fork in thickest part and reaches minimum internal temperature of 145 F.
To prepare vegetables: Thaw frozen vegetables in microwave or place bag in bowl of hot water about 10 minutes. In large wok or saute pan, heat oil. Add garlic, ginger and scallions; cook gently, but do not brown, 30-60 seconds.
Add vegetables and continue stir-frying 2-3 minutes, or until heated through. Add soy sauce.
Serve one piece of salmon with 1 cup vegetables.
Source: National Heart, Lung, and Blood Institute