From helping improve brain skills to lowering cholesterol, nutritionists have long praised omega-3 fatty acids. Now, they say, omega-3s also may help you lower your blood pressure.

Fortunately, these delicious dishes can help you to incorporate the essential fatty acids into your family menus.

Mainly, you can find omega-3s in cold-water fish, such as salmon, mackerel, halibut, sardines, and herring. But don't forget about  walnuts, flaxseeds, soybeans, and pumpkin seeds, and cooking oils made from them. Canola oil also ranks high on the list of omega-3s.

Broiled Salmon in Horseradish Ginger Crust

Servings: 4
Preparation Time: 10 min.
Cooking Time: 10 min.

4 skinless salmon fillet, about 4 oz each
1-1/2 cups fresh breadcrumbs, preferably made from sourdough bread
1/4 cup prepared horseradish, squeezed dry
1 Tbs. fresh ginger, grated
1 Tbs. olive oil
3 Tbs. rice wine or sake
2 Tbs. lite soy sauce
2 Tbs. water
1/2 tsp. sugar

Prepare broiler. Place salmon on a lightly oiled baking sheet. Combine breadcrumbs and next 3 ingredients in a blender or food processor. Add 1 Tbs. rice wine and salt and pepper to taste. Processor until evenly moistened. Divide mixture over each salmon fillet and lightly press down.

Broil 8-10 minutes about 4 inches from heat source, or until crust is golden brown. Combine remaining ingredients in a bowl and mix until sugar dissolves. Serve sauce with salmon.

Per Serving: calories 465; fat 13.3g; calories from fat 26%; protein 65.4g; cholesterol 165.9mg; dietary fiber 0.8g.

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Spicy Broiled Rainbow Trout

Low Sodium
Servings: 6
Preparation Time: 10 min.
Cooking Time: 10 min.

2 Tbs. dry vermouth or apple juice
1 lime, juiced
1 orange, juiced
1 jalapeno pepper, seeded and finely chopped (wear rubber gloves)
1 clove garlic, finely chopped
1/4 tsp. dried thyme leaves, or 1 tsp. fresh
1/8 tsp. ground allspice
6 boneless rainbow trout fillet, about 4 oz each
4-1/2 tsp. unsalted butter, cut into small cubes

Combine first 7 ingredients in a bowl. Place fillets in an ovenproof dish and pour marinade over. Marinate 15 minutes. Turn on broiler. Remove fillets from marinade. Strain and reserve marinade.

Broil fillets about 3 inches from heat source 10-12 minutes, basting frequently with marinade, until opaque. Place butter cubes on top and broil a few seconds longer until butter is melted. You can substitute salmon for trout.

Per Serving: calories 157; fat 6.9g; calories from fat 40%; protein 17.1g; cholesterol 54.4mg; dietary fiber 1.0g.

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Banana, Pineapple, Walnuts, and Yogurt in Pastry

Low cholesterol, Low sodium
Servings: 4
Preparation Time: 10 min.
Cooking Time: 10 min.

frozen puff pastry shell
2 ripefirm banana, sliced
1 Lbs. pineapple chunks
2 Tbs. chopped walnuts
1/4 cup lowfat vanilla yogurt

Bake puff pastry shells according to package directions. Combine remaining ingredients in a mixing bowl. Chill. Just before serving, spoon fruit mixture into baked puff pastry shells.

Per Serving: calories 432; fat 21.7g; calories from fat 45%; protein 6.6g; cholesterol 0.8mg; dietary fiber 4.4g.

Read on Nubella how omega-3 fatty acids may help lower your blood pressure.

Food for Thought

"If you can reduce blood pressure a few millimeters from eating less salt, losing a few pounds, avoiding heavy drinking, eating more vegetables, whole grains and fruits (for their fiber, minerals, vegetable protein and other nutrients) and getting more omega-3 fatty acids, then you've made a big difference."

—Dr. Hirotsugu Ueshima, Japan’s Shiga University,
about his linking omega-3 fatty acids to lower blood pressure.

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Nubella News, a division of Marketing Technology Solutions, Inc., offers content intended for informational purposes only. It is not a substitute for medical advice, diagnosis, or treatment. We encourage our readers to seek prompt medical care for health issues and consult their physicians before starting a new diet, fitness regimen, or medical treatment.