Increase Your Omega 3’s

The Standard American Diet (SAD) is chock-full of processed, packaged foods, and the majority of oils and fats in it are NOT the kind you need for good heart health!  

The evidence is clear … when people abandon their traditional foods in favor of modern processed foods high in sugar, refined flour and vegetable oils, they get sick.1,2

Since 1950, health professionals started blaming saturated fat for heart disease, and people began to shun traditional fats like butter, lard and coconut oil in favor of processed vegetable oils3.

These oils are very high in Omega-6 fatty acids, contributing to inflammation and other sickness.

These oils are often hydrogenated, making them high in trans-fats. Many studies have shown that these fats and oils actually increase the risk of heart disease, even if they aren’t hydrogenated.

Misguided advice to avoid saturated fat and choose vegetable oils instead may have actually fueled our heart disease epidemic.

The answer is to reduce use of Omega 6 oils, and increase your Omega 3’s!  We will talk about this in upcoming issues – a lot!

So…how to get Omega 3 fatty acids into your diet? Learn to enjoy the best sources.  The highest level of dietary omega 3 is found in wild caught salmon.  Here’s a heart healthy recipe to enjoy!

Plank Grilled Sweet Soy Salmon (recipe from


1/4 cup soy sauce

1/4 cup sake, or dry white wine (see Note)

1/4 cup mirin, (see Note)

2 tablespoons sugar

3 tablespoons chopped scallions

3 tablespoons chopped fresh ginger

4 5-ounce wild salmon fillets, or steaks, 3/4-1 inch thick, skin on

1 lemon, thinly sliced


Soak plank in water for 2-4 hours.

Combine soy sauce, sake (or white wine), mirin, sugar, scallions, ginger in saucepan and bring to a boil. Remove from heat, cool.

Place salmon in dish, pour the marinade over, placing lemon slices on top. Marinate in refrigerator for 30 minutes – 2 hours, turning fish once or twice.

Preheat grill to medium-high.

Place the soaked plank over direct heat on the grill and heat for 2 minutes. Move the plank so it’s over indirect heat (see Tip, below). Remove salmon from the marinade, place it skin-side down (if using fillets) on the hot plank and replace the lemon slices on top. Close the lid and cook until the fish is just cooked through, 10 – 15 minutes. Use the plank as the serving platter.

Kitchen tip: To cook over indirect heat on a gas grill, turn one burner off and place the plank above it. For a charcoal grill, build two small piles of coals on either side of the grill. Place the plank in the center of the grill above the area without any coals beneath it.


Per serving: 233 calories; 10 g fat; 90 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 32 g protein; 0 g fiber; 93 mg sodium; 794 mg potassium.


TAGS:  heart disease, SAD, Omega 3

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