Salmon Overview
Salmon is arguably the most nutritious fish available, packed with omega-3 fatty acids, high-quality protein, and exceptional amounts of vitamin D and B12. Wild-caught salmon is considered superior to farmed for omega-3 content and environmental sustainability.
Why Salmon Helps With Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
Salmon Nutrition Facts
Per 100g (about 3.5 oz fillet)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 208 | — |
| Protein | 20.4g | 41% |
| Total Carbohydrates | 0g | 0% |
| Dietary Fiber | 0g | 0% |
| Sugar | g | — |
| Total Fat | 13.4g | 17% |
| potassium | 363mg | 8% |
| vitaminD | 11µg | 55% |
| vitaminB12 | 3.2µg | 133% |
| vitaminB6 | 0.6mg | 35% |
| selenium | 36.5µg | 66% |
| phosphorus | 240mg | 19% |
Key Nutrients in Salmon for Heart Health
Omega3
2.3gSupports heart health by providing essential omega3
Potassium
363mgSupports heart health by providing essential potassium
Best Ways to Eat Salmon for Heart Health
- Baked or roasted with herbs
- Grilled with lemon
- Raw as sushi or sashimi (sushi-grade)
- Smoked on salads or bagels
- Pan-seared with crispy skin
Pro Tip:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
Salmon Health Benefits
- Exceptional source of heart-protective omega-3s
- Supports brain health and cognitive function
- Provides rare dietary vitamin D
- High-quality complete protein
- Anti-inflammatory properties
Important Considerations
- Limit to 2-3 servings weekly due to potential mercury
- Raw salmon should be previously frozen to kill parasites
- Farmed salmon may have higher contaminant levels
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