F4: Fats for Fighting Fat - Salmon

When it comes to lean protein sources, do not forget about salmon! They are a great source of healthy, monounsaturated fats, which contribute to reducing cholesterol (Kris-Etherton et al., 1999), promoting weight loss (Pelkman et al., 2004), and reducing the risk of rheumatoid arthritis (Miggiano and Gagliardi, 2005), and cardiovascular disease (Kris-Etherton et al., 1999; Pelkman et al., 2004). It is also a great source of protein, Vitamin D, Vitamin B12, tryptophan, and selenium.

When cooking salmon, be careful not to overcook it. Salmon can be overcooked very easily, so use methods that keep it moist and tender. Broiling is a very quick and easy cooking method for salmon. Preheat the broiler and place a cast iron pan under the heat for 10 minutes. Then, place your seasoned/marinated salmon (do not remove the skin) on the pan and broil for 7-10 minutes. After cooking, the skin will peel off easily. With this quick method, you can enjoy your salmon without overcooking and damaging nutrients.

Dr. O 
"I don't live to eat...I eat to live!"

REFERENCES

1.  Kris-Etherton, P.M., et al., High-monounsaturated fatty acid diets lower both plasma cholesterol and 
          triacylglycerol concentrations. Am J Clin Nutr, 1999. 70: p. 1009-15.

2.  Miggiano, G.A. and L. Gagliardi, Diet, nutrition, and rheumatoid arthritis. Clin Ter, 2005. 156(3): p. 
          115-23.

3.  Pelkman, C.L., et al., Effects of moderate-fat (from monounsaturated fat) and low-fat weight-loss diets on 
          the serum lipid profile in overweight and obese men and women. Am J Clin Nutr, 2004. 79: p. 204-12.