Wild Salmon Helps to Reverse Diabetes and Heart Disease

Wild salmon is a powerful food, and, in many ways, is a true super food. In fact, few single foods can bring as many health contributions to your diet in significant quantities as wild salmon. Wild salmon is an excellent source of Vitamin E and Omega-3 fatty acids which helps people with diabetes and heart disease. Wild salmon is low in saturated fat and calories but high in protein.

Note: Make sure that you choose wild salmon over farmed salmon. Farmed salmon is injected with antibiotics and color-enhancing chemicals. Whereas wild salmon eat other fish, farmed salmon is fed corn and other foods so that they can be produced in mass quantities.

Nutrient Contents in Wild Salmon

Wild salmon provides key nutrients for your health, including:

• Omega 3 fatty acids
• Vitamins A, D, B6, E
• Antioxidant known as astaxanthin
• Essential amino acids
• High quality protein
• Appreciable amounts of calcium, iron, zinc, magnesium, and phosphorus

All of these nutrients combine to make wild salmon the natural choice for anyone concerned with their own health or their family’s health.

Health Benefits
Prevent High Cholesterol: Studies show that salmon helps to lower triglycerides. High triglycerides are associated with high bad cholesterol and low good cholesterol. When your triglyceride levels are high, you have a greater risk for cardiovascular disease. Eating wild salmon several times per week will help to lower your triglyceride levels.

Prevent High Blood Pressure: Consuming more wild salmon will also help to lower your blood pressure. If you do not suffer from high blood pressure, the omega-3 fats in salmon will help to prevent an unhealthy rise in blood pressure in the future. Hypertension, or high blood pressure, can lead to heart attack, stroke or heart failure. You can minimize your risks of these diseases by eating wild salmon regularly.

Prevent/Reverse Type 2 Diabetes: The Omega-3s and quality lean protein in wild salmon helps to stabilize blood glucose levels, which is very beneficial to Type 2 diabetics.

Prevent/Reverse Heart Disease: As previously mentioned, studies show that salmon helps to lower triglycerides. In addition, wild salmon reduces plaque formation with the arteries and lowers cholesterol levels, all of which is beneficial to anyone with heart disease. The carotenoid in salmon is a particularly potent antioxidant known as astaxanthin, which has been shown to protect against cardiovascular disease, cancer, inflammation, eye diseases, general aging and many other conditions.

Note: Astaxanthin is produced by phytoplankton, tiny plants that use it to shield themselves from ultraviolet radiation. Shrimp, krill and other tiny crustaceans then eat the phytoplankton and accumulate astaxanthin in their bodies (which is what makes them pink), and then salmon eat them and store the astaxanthin in their skin and muscles. Sockeye, coho and king salmon have the deepest color orange whereas pink and chum salmon (most often canned) are the lightest. 

Protect Against Cancer: When your diet is rich in omega-3 fats, you run a lower risk for certain cancers. For example, consuming salmon and other cold water fish has been linked with a reduced risk of prostate cancer. Studies show that men who incorporate salmon into their diet one or more times each week are much less likely to develop prostate cancer than men who do not eat salmon.

Promote Eye Health: Studies show that increasing your intake of omega-3 essential fatty acids may decrease the risk of dry eye syndrome. Other studies show that diets that are high in omega-3 fatty acids protect against age-related macular degeneration (AMD). AMD affects over 30 million people globally and is the leading cause of vision loss in those over 50 years of age. Eating fish that is rich in omega-3 fatty acids a minimum of three times per week has been associated with a 75% reduction in AMD. Wild salmon is a great option for promoting eye health.

Prevent Excessive Weight Gain: Incorporating wild salmon into your diet will give you the protein you need without the high and unhealthy fat levels of red meat and chicken. Salmon is also an excellent source of niacin, vitamin B12, vitamin B6, selenium, phosphorus and magnesium. You may choose to add wild salmon to your diet to replace excessive eating of tuna, which can contain mercury.

Prevent Depression: Fish oil may help combat a number of serious psychiatric illnesses. According to researchers at an international conference sponsored by the National Institutes of Health there is evidence which suggests that higher consumption of essential fatty acids in fish, particularly omega-3, appear to be linked to a lower risk for depression and better treatment of manic depression and schizophrenia. "In a study of more than 1,000 people (average age 75), those with higher blood levels of an omega-3 called DHA were more than 40% less likely to develop dementia (including Alzheimer's) over the next nine years than people with low DHA levels. ...Experts advise eating a weekly serving of fish rich in omega-3's." (Information source: "Boost Your Brain Power With Omega-3's," by Holly McCord, R.D., "Prevention" (Nutrition News web site))

More Health Benefits

Based on hundreds of clinical studies, the Omega-3 fatty acids in wild salmon provide many health benefits, including:

• Protect heart health
• Reduce risk of sudden death from heart disease
• Reduce risk of stroke
• Reduce chance of heart disease in Type 2 Diabetes
• Essential in infant brain and eye development during pregnancy and infancy
• Improve blood lipid patterns
• Improve blood vessel function
• Improve symptoms of immune and inflammatory disorders such as rheumatoid arthritis, Crohn's Disease, Ulcerative Colitis, Rheumatoid Arthritis, Psoriasis, Asthma and some skin conditions
• Reduce the risk and severity of some psychological/mental disorders such as Alzheimer’s disease, Depression and Bipolar Disorder
• May reduce the risk of certain cancers, particularly Breast Cancer
• May help reduce the severity or development of Nephritis, Migraine, Alzheimer's Disease and Type 1 Diabetes

The Biology

The protective role of fish against heart disease, diabetes and cancer may be attributed to the type of oil found in certain species of cold-water fish, especially Alaska wild salmon. These fish oils, referred to as “Omega-3”, are polyunsaturated. Their chemical structure and metabolic function are quite different from the polyunsaturated oils found in vegetable oils, known as “Omega-6”.

The type of dietary fat (monounsaturated, saturated, or polyunsaturated) we consume alters the production of a group of biological compounds known as eicosanoids(prostaglandins, thromboxanes, and leukotrienes). These eicosanoids have biological influences on blood pressure, blood clotting, inflammation, immune function, and coronary spasms. In the case of Omega-3 oils, a series of eicosanoids are produced, which may result in a decreased risk of heart disease, inflammatory processes, and certain cancers.

Omega-3 oils also exert additional protective effects against coronary heart disease by:

• decreasing blood lipids (cholesterol, low-density lipoproteins or LDL, and triglycerides)
• decreasing blood clotting factors in the vascular system
• increasing relaxation in larger arteries and other blood vessels
• decreasing inflammatory processes in blood vessels

Findings from Clinical Studies

Additional studies have provided exciting news about the benefits of Omega-3 oils for individuals with arthritis, psoriasis, ulcerative colitis, lupus erythematosus, asthma, and certain cancers. Research studies have consistently shown that Omega-3 fatty acids delay tumor appearance, and decrease the growth, size, and number of tumors.

A recent study at the University of Washington has confirmed that eating a modest amount of salmon (one salmon meal per week) can reduce the risk of primary cardiac arrest. Cardiac arrest claims the lives of 250,000 Americans each year. Fresh, fresh-frozen, or canned Alaska sockeye salmon provides the highest amount of Omega-3 fatty acids of any fish — 2.7 grams per 100 gram portion.

Other studies, such as the Zupthen Study, a 20-year investigation of a Dutch population, confirmed similar benefits. The risk of coronary heart disease decreased (as much as 2.5 times) with increasing fish consumption. This suggests that moderate amounts (one to two servings per week) of fish are of value in the prevention of coronary heart disease, when compared with no fish intake.

The type of dietary fat we consume is very important. It has been well documented that saturated fat can increase the risk of heart disease. The amount of saturated fat in both high-oil fish and lean fish is minimal. Fish, and other seafood, also offers lean, high-quality protein, as well as many other important vitamins and minerals.

Vitamin E:

• Powerful antioxidant
• Lowers the risk of heart disease
• Prevents the oxidation of low-density lipoproteins
• Reduces the buildup of plaque in coronary arteries

Salmon is also a good source of Vitamin E, a powerful antioxidant. Antioxidants, which also include Vitamin C and beta carotene, act at the molecular level to deactivate free radicals. Free radicals can damage basic genetic material, and cell walls and structures, to eventually lead to cancer and heart disease. Vitamin E lowers the risk of heart disease by preventing the oxidation of low-density lipoproteins (LDLs), thus reducing the buildup of plaque in coronary arteries. Other research has found that Vitamin E plays a protective role against cancer and the formation of cataracts, and may possibly boost the immune system in the elderly.

Cooking and Preparation Tips

You can eat wild salmon in a variety of ways. It is delicious on top of a salad with your favorite low-fat salad dressing. It can be made into a salmon burger or eaten with a side of rice and vegetables.

One of the biggest mistakes that people make when cooking wild salmon is that they overcook the salmon! This dries out the salmon and destroys some of the Omega-3 benefits. Instead bake the salmon in aluminum foil and add 1 tsp. extra virgin olive oil on top -- this will prevent the salmon from drying out, providing a very succulent and scrumptious flavor.

If you really don't like the taste of salmon, place some tomatoes and other veggies along with some cayenne pepper, oregano and other spices on top of the salmon while cooking -- you'll just love the flavor!

If you really don't like the taste of salmon, place a ½ pat of organic butter on top of the salmon after cooking -- you'll just love the buttery flavor!

Another option is to place a thin slice of low-fat (organic) cheese or a ½ handful of mozzarella cheese on top of the salmon after baking -- you'll love it!

Canned wild salmon (like sardines and tuna) can be eaten right out of the can -- there is no need to cook it. You can also add it to your salad for some additional protein.

What Salmon to Buy and Where
Wild Alaskan salmon, which spend most of their lives in open oceans, generally have very low levels of toxins. Coastal and farmed salmon, depending on the fish and meal they are fed, may have higher levels. The Environmental Defense Fund lists farmed Atlantic salmon as an “Eco-Worst” choice and recommends people eat no more than two servings a month due to high PCB levels.

Two of the best websites that sell wild salmon are:
http://www.vitalchoice.com/
http://www.seabear.com/

Thawing Tips
You can cook your salmon frozen , but we suggest that  you thaw it overnight in the refrigerator. Place the wrapped package on a plate and allow 8-10 hours (extremely large cuts may take a bit longer). Try not to speed up the process of thawing seafood by defrosting it in the microwave or thawing it under warm water. Doing this causes the salmon to lose flavor and texture.

Grilling Tips

Preparing the Grill:

• Fish cooks best over a medium-hot fire.
• Make sure the grill is hot before you start cooking.
• Liberally brush oil on the grill just prior to cooking.

Grilling Salmon:

• Cut large steaks or fillets into meal-size portions before grilling.
• Oil fish lightly just before cooking.
• Grill salmon with skin side down on parchment paper or foil. No need to flip!
• Cook fish approximately 10 minutes per inch of thickness.
• Seafood continues to cook after it’s removed from the heat so take it off the heat just as soon as it starts to flake.
• Slide a sharp knife tip into the center of the thickest part of a cooking salmon portion, checking for color (Our favorite is when the flesh is still red/rare on the inside). We have found that overcooking is one of the biggest mistakes our customers make when preparing salmon. This is quality salmon, no need to dry it out!

Plank Grilling Tips:

Planking is a traditional Northwest-style of cooking using aromatic pieces of wood. It’s a great way to add subtle flavors to your wild Alaska Seafood. Many stores sell pre-cut planks now, but it’s just as easy to make your own.

• The best wood choices for planking are Cedar, Alder and Oak.
• Pre-soak the plank in water for 30 minutes – two hours.
• Pat planks dry with paper towels and spray-coat or lightly oil one side of the plank.
• Season salmon lightly with an herb blend or just salt and pepper. Go easy, as you don’t want to overpower the flavor you will get from the plank.
• Preheat the grill to medium-high.
• Place the planked salmon on the grill over indirect heat and close the lid.
• Turn the heat down to medium.
• Check salmon frequently after 10 minutes.
• Salmon will continue to cook after it is removed from the heat. (See grilling tips to know how to tell when salmon is finished)
• Serving: the plank provides a beautiful, organic-looking platter for serving.

Baking Tips

• Rinse and pat fillets dry.
• Spread thin coat of olive oil over the salmon.
• Wrap the salmon in aluminum foil with spices, tomatoes, etc. (to lock in the precious oils and juices)
• Coat bottom of pan with olive oil if baking without the foil.
• Sprinkle seasonings over fish.
• Bake in 375°F oven for 10-12 minutes or until fish begins to flake.

Broiling Tips

• Preheat the broiler to Med/High.
• Rinse and pat fillets dry.
• Place parchment paper inside a shallow, nonmetal dish. Put salmon fillets on top of parchment, skin side down.
• Top with olive oil and seasoning of your choice.
• Broil the fish 4 to 6 inches from the heating element for 5 to 6 minutes or until the fish is done. (No need to turn.)

Poaching Tips

• Place poaching liquid in saucepan.
• Bring to boil and reduce to simmer.
• Place salmon in liquid and poach for 8 to 10 minutes, depending on thickness (8 minutes per inch thick).