Recipes

To Improve Your Diet, Pack In Some Sardines

Posted 7/6/2011

(NAPSI) — It’s no fish story: Eating seafood, such as brisling sardines, is healthy for your heart.

According to the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, new dietary guidelines advise: “Moderate evidence shows that consumption of about 8 ounces per week of a variety of seafood is associated with reduced cardiac deaths among individuals with and without pre-existing cardiovascular disease.”

That’s because fish is rich in omega-3 fatty acids, something your body needs but does not manufacture, so you have to get them from the foods you eat. Research suggests omega-3’s may also help:

• Prevent strokes

• Improve cholesterol levels, reduce triglycerides and clean out arterial plaque

• Lower blood pressure

• Reduce the risk of diabetes and cancer

• Protect brain development, cognition and mood regulation

• Alleviate inflammatory disorders such as arthritis and asthma

• Improve joint and skin health.

Fortunately, Nordic brisling sardines, such as those from King Oscar, are a tasty source, with as much as 3 grams of omega-3’s in every 85-gram serving. In addition, sardines are a good source of protein. A single 85-gram serving of brisling sardines will supply you with some 15 grams of protein, without a lot of saturated fats as well as approximately 150 calories and 20 percent of your USRDA of calcium. You also get vitamin D and phosphorus from fish.

A great way to enjoy sardines is in this dish:

Blue Cheese Salad With Sardines

1 can King Oscar Sardines in Olive Oil

Blue cheese, crumbled

Parmesan cheese, grated

Lemon juice to sprinkle over the salad

2 garlic cloves

Bread crumbs

Salad mix (mix of different types of lettuce)

Arrange all the ingredients on a plate and add King Oscar sardines. Sprinkle the whole salad with lemon juice. No dressing required.

Environmentally speaking, health experts add it’s best to choose seafood that’s low on the food chain such as brisling sardines, mackerel or rockfish. That way, you can take care of your heart and take care of the oceans, too.

For more recipes and health advice, see www.sardinediet.com or www.KingOscar.com or visit the King Oscar Facebook page at www.facebook.com/KingOscarSeafood.