You have probably heard that fish oil is good for you and that the Omega fats are essential for your health. But first, what exactly are Omega fats, and what is contained in fish oil? Fish oil usually contains fats that are known as Omega-3. The two most common Omega-3 fats are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The Omega-3 number is just a way to distinguish that the double bond is three carbons away from the methyl end.

Foods rich in Omega-3 fats in the form of EPA and DHA are cold-water fish like salmon, herring, sardines, and mackerel. Omega-3 fats in the form of alpha-linolenic acid (ALA) can also be found in vegetable oils, nuts (especially walnuts), flax seeds, flaxseed oil, leafy vegetables, and some animal fat, especially in grass-fed animals. Our bodies typically utilize ALA as a source of energy.

Omega-3 fats have been shown to reduce blood pressure and heart rate while improving the functionality of the vascular system. When dosing is increased, Omega-3 fats may lower triglyceride levels, which can reduce inflammation. Studies have also shown that Omega-3 fats could also reduce the risk of atherosclerosis.

Mackerel has the most omega-3 fat content (4,107 mg per serving), while salmon is second at 4,123 mg per serving. Salmon is a good source of protein, vitamin D, selenium, and B vitamins. Salmon is particularly delicious when you prepare it teriyaki style. We recommend making your own teriyaki sauce to limit the sugar intake. You can grill up salmon or bake it after it has marinated for at least 30 minutes.

Here is a great (and healthy!) recipe for Low Carb Teriyaki Cedar Plank Salmon, a favorite of ours here at NewportVascular.com:

Ingredients:

• 1.5 teaspoons of ginger, finely minced and peeled

• 1 clove of garlic, finely minced and peeled

• 1 to 1.5 tablespoons of low-sodium soy sauce

• 1 tablespoon of rice wine vinegar or balsamic vinegar 

• 1 teaspoon of Swerve (sugar substitute) or honey (if sugar is not an issue)

• 4 teaspoons of sesame oil or avocado oil

• 2 salmon filets (wild-caught, not farm-raised)

• 2 green onions, thinly sliced

• 1 teaspoon of sesame seeds

• 2 untreated 12-inch cedar planks

Soak the cedar planks for at least one hour in warm water. Combine all the ingredients—except the 2 salmon filets—until thoroughly mixed. Pour the marinade into a medium baking dish. Then, place the salmon onto the marinade to ensure that the salmon is equally coated. Cover with saran wrap and place the marinaded salmon into the refrigerator for 30 minutes to an hour.

Preheat the outdoor grill to medium heat, placing the presoaked planks on the grate until they start to smoke and crackle a bit. 

Place the marinaded salmon fillets on the planks. Cover and grill for approximately 20 minutes or when the internal temperature reaches 125 to 130 degrees.

Bon appetit!