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Heart-Healthy Salad Recipe

To optimally support your cardiovascular system, it may be helpful to regularly eat foods that are naturally rich in folate and an omega-3 fatty acid called EPA. Folate primarily protects your cardiovascular system against disease by keeping your blood homocysteine level in check. And though we aren't certain of how EPA reduces risk of cardiovascular disease, a number of studies have found a strong relationship between EPA consumption and a decrease in heart disease.

The following white bean and salmon salad recipe provides an ideal combination of nutrients that can help nourish your heart and blood vessels. White beans are naturally rich in folate, tryptophan, healthy protein, fiber, magnesium, phosphorus, and iron. Wild salmon is rich in vitamin D, tryptophan, B12, protein, and omega-3 fatty acids, including EPA.

White Bean and Salmon Salad Recipe


2 cans white beans, drained and rinsed thoroughly
1 can wild salmon, drained
1 small to medium red onion, halved and thinly sliced
Small handful chopped fresh parsley or cilantro
3 teaspoons fresh lemon juice
3 tablespoons extra-virgin olive oil
Sea salt, to taste


1. Toss white beans, salmon, onion, olive oil, and lemon juice in a large bowl. Season with sea salt, to taste.

2. Sprinkle parsley or cilantro on top just before serving.

Enjoy this simple and satisfying white bean and salmon salad dish - your heart will thank you for making and eating it regularly.


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I just recently found your website on the internet and had tried quite a few of your recipes -- they are easy to make and are a "hit" with family and friends. Thank you, Dr. Ben Kim for your recipes, thoughts and advice.

Thanks for another simple, tasty, nutritious recipe. I mixed in some steamed pak choi, and it was great.