Top 5 foods that are good for the heart

Hubert Cormier presents a top 5 list of heart-healthy foods.

First of all, salmon is full of omega-3 and is the perfect substitute for red meat.

Then there's red wine and dark chocolate, both of which are packed with antioxidants and polyphenols.

We round off with quinoa, which is a pseudo-cereal, and asparagus, both of which are rich in soluble fibre, which in turn lowers bad cholesterol levels.

A recipe for your heart: espresso-crusted salmon

To get all the heart-healthy benefits of these foods, why not have them all in one plate in a recipe for espresso-crusted salmon served on a bed of quinoa and asparagus, all accompanied by a glass of red wine.

It may seem surprising to find espresso again, but according to American studies, moderate coffee consumption is part of a balanced diet.

We suggest you use a recipe for crusted salmon that contains many other ingredients that would benefit the heart, such as walnuts and olive oil.

And if you like, accompany your meal with a glass of red wine, which contains a powerful antioxidant, resveratrol, which is inversely associated with cardiovascular disease! Cheers!

Ingredients

• 30 mL (2 tbsp.) chopped walnuts
• 15 mL (1 tbsp) ground coffee
• 5 mL (1 tsp.) cocoa powder
• Pinch of salt
• 500 g (1 ¼ lb) salmon fillet
• 30 mL (2 tbsp.) olive oil
• 1 lemon, thinly sliced (optional)

Preparation

1. Preheat oven to 425°F (220°C).
2. In a small plate, mix the chopped walnuts, ground coffee, cocoa powder and salt.
3. Cut salmon fillet into four pieces, each weighing about 125 grams.
4. Brush each salmon fillet with a little olive oil.
5. Place each piece of fish on the plate with the walnut, coffee, cocoa, and salt mixture so that it covers the top of each fillet.
6. Place salmon fillets in an 8" x 8" (20 x 20 cm) baking dish.
7. Bake for 11-12 minutes or until salmon flakes with a fork.
8. Serve immediately on a bed of Israeli couscous or rice.

Recipe description

In addition to being excellent sources of protein, most fish are also good sources of omega-3 fatty acids, selenium, and vitamin B12.

Tips

In the summer, salmon can be cooked on the barbecue in foil. Place the foil on the grill and cook for about 12 minutes until the salmon flakes with a fork.

Familiprix in collaboration with Hubert Cormier