by Erin Coleman, R.D., L.D., Demand Media
Heart disease is a leading cause of death in the United States, and many Americans are in search of ways to help reduce their risk for heart disease. Eating salmon regularly has numerous benefits, including improved heart health. According to the U.S. Department of Agriculture, Americans only consume an average of 3.5 ounces of fish or other seafood each week, which is not enough to reap the full benefits.
Salmon is an oily fish and a rich source of protein, B vitamins, vitamin D and omega-3 fatty acids. According to the U.S. Department of Agriculture National Nutrient Database, 3 ounces of wild Atlantic salmon cooked using dry heat contains about 22 grams of protein, 7 grams of total fat, 0 grams of carbohydrates and about 5 grams of heart-healthy unsaturated fatty acids. According to the Dietary Guidelines for Americans 2010, 4 ounces of Atlantic salmon contains 1,200 to 2,400 milligrams of DHA plus EPA, two types of omega-3 fatty acids. The Institute of Medicine recommends men consume 1,600 milligrams of omega-3s and women consume at least 1,100 milligrams each day; pregnant and nursing women require 1,400 and 1,300 milligrams of omega-3s per day, respectively.
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