MINNEAPOLIS — February is American Heart Month, which is a great time to check in on your heart health.
Based upon 2017 – 2020 data, 25.5% of U.S. adults have high LDL-C or "bad" cholesterol and 47% of U.S. adults are estimated to have hypertension or high blood pressure.
Many factors can contribute to high blood pressure, including genetics, limited exercise, stress and a high-sodium diet.
This year, the Mediterranean Diet was ranked #1 best overall diet by U.S. News.
The diet has been shown to reduce the risk of certain chronic health conditions such as cardiovascular disease and Type 2 diabetes.
Registered dietician Melissa Jeager joined KARE 11 Saturday to talk about controlling cholesterol and taking care of our hearts.
RECIPE: Air-fried Mediterranean salmon bowls
(Serves 4)
All you need:
- 1 lb Hy-Vee Fish Market farm-raised Atlantic salmon fillet, skin removed
- 6 tbsp Greek vinaigrette dressing, divided, plus additional for serving
- 1 cup chopped cucumber
- 1 cup halved cherry tomatoes
- ½ cup Hy-Vee Short Cuts diced red onion
- Chosen Foods avocado oil spray
- 4 Hy-Vee large eggs
- 2 (10-oz) pkgs Green Giant frozen riced veggies cauliflower with lemon & garlic
- 3 cups fresh chopped romaine lettuce
- ½ cup Hy-Vee original hummus
- ¼ cup Soiree Mediterranean herb feta crumbles
All you do:
1. Cut salmon into 1½ inch cubes. Place into a reusable plastic bag with 4 tablespoons of Greek vinaigrette. Seal the bag and refrigerate for 10 minutes. Meanwhile, stir together cucumber, tomatoes, red onion, and remaining 2 tablespoons vinaigrette in a medium bowl until coated; set aside.
2. Using an air fryer with a 2-basket feature, spray both baskets with cooking spray and preheat one to 400 degrees F and the other basket to 300 degrees F.
3. Remove salmon from the marinade; discard the marinade. Place salmon in the 400-degree basket and air-fry for 9 to 11 minutes or until salmon reaches 145 degrees, gently shaking the basket halfway through. Place eggs in the 300-degree basket and air-fry for 11 minutes.
4. Meanwhile, cook cauliflower rice in a microwave according to package directions.
5. To serve, peel and slice hard-cooked eggs. Divide lettuce among 4 bowls. Top with cauliflower rice. Arrange salmon, eggs, cucumber mixture, and hummus on top. Sprinkle with feta crumbles. Serve with additional Greek vinaigrette, if desired.
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