Our physicians at Avina Women’s Care treat patients in every phase of life. Here are some heart health tips for just a few of them:
Young Adult (Late Teens/Early Twenties) –
- Exercise 5 days or 120 minutes per week
- Spring is right around the corner – enjoy some time outside!
- Get your cholesterol checked
- Establish care with physicians (Primary Care and OBGYN)
- Focus on eating whole, heart healthy foods
- Give the recipe below a try! (Courtesy of the American Heart Association)
Pregnancy –
- Work to get as healthy as you can prior to conception
- Get and/or stay active
- Control high blood pressure and other pre-existing conditions
Perimenopause/Menopause –
- Control blood pressure
- Hypertension can worsen symptoms, especially hot flashes
- Eat whole, heart healthy foods
- A Mediterranean style diet is great for heart and overall health
While we’ve broken this article down into stages, these tips are valuable for every stage of life! It is best to work with your physician to decide what lifestyle choices are best for you as an individual. To book an appointment with Dr. Maffett or any of her peers at Avina, click the link below.
Spinach Stuffed Baked Salmon
This dish, rich in omega-3 fatty acids and full of Mediterranean flavors, can be on your table in 30 minutes.
Ingredients
Servings 4 Serving Size 3 ounces fish and 1/2 cup vegetables
- 1 teaspoon olive oil (extra virgin preferred)
- 2 ounces spinach
- 1 teaspoon grated lemon zest
- 1/4 cup chopped roasted red bell peppers, rinsed and drained if bottled
- 1/4 cup fresh basil, coarsely chopped
- 2 tablespoons chopped walnuts
- Cooking spray
- 4 salmon fillets (about 4 ounces each)
- 2 tablespoons Dijon mustard (lowest sodium available)
- 2 tablespoons plain dry bread crumbs (lowest sodium available)
- 1/2 teaspoon dried oregano, crumbled
- 1/2 teaspoon garlic powder
- 1/8 teaspoon pepper
Directions
- In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the spinach and lemon zest for 2 minutes, or until the spinach is wilted, stirring constantly. Transfer to a medium bowl. Stir in the roasted peppers, basil, and walnuts. Let cool for 5 minutes.
- Preheat the oven to 400°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.
- Cut a lengthwise slit in the side of each fillet to make a pocket for the stuffing. Be careful to not cut through to the other side. With a spoon or your fingers, carefully stuff a scant 1/2 cup spinach mixture into each fillet. Transfer to the baking sheet. With a pastry brush or spoon, spread the mustard over the fish.
- In a small bowl, stir together the remaining ingredients. Sprinkle over the fish. Lightly spray the top with cooking spray.
- Bake for 12 to 13 minutes, or until the fish is the desired doneness and the filling is heated through.
