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Following a balanced diet is key to maintaining your overall health. To keep your heart strong and boost your overall well-being, try making a salmon, spinach and squash salad full of anti-inflammatory nutrients!

Salmon, a superfood full of good fats

Salmon is a fatty fish full of nutrients and the essential long-chain omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Studies suggest that EPA and DHA can help reduce inflammation and lower blood pressure.

EPA and DHA omega-3s can also boost your brain health by helping maintain the “integrity of the fattier areas of the brain.” According to studies, consuming at least 0.45 to 4.5 grams of omega-3 fatty acids every day can help lower cardiovascular disease risk.

Note that a three-ounce serving of salmon contains 2.6 grams total of fatty acids. Salmon is also a good source of potassium and other minerals, B vitamins and beneficial antioxidants.

Studies have found that, depending on activity level, you need to get at least 20 grams of protein at most meals. A three-ounce serving of salmon contains 17 grams of protein, which is almost an your entire meal’s worth of the nutrient.

You need protein to promote healing, growth and maintain muscle mass and metabolism. By eating lean protein like salmon, you can also feel full longer.

Spinach, a versatile leafy green

Spinach is a versatile superfood because you can use it to make salads, smoothies, or even nutritious baked goods like brownies.

Three cups of raw spinach contain 20 calories, no fat, two grams of protein and three grams of carbohydrate. The same serving also contains two grams of dietary fiber (or one gram of net carbs).

Spinach is a nutritious veggie and three cups of the leafy green offers more than 300 percent of the daily need for vitamin K, a nutrient that has a role in bone health. The same serving also provides more than 160 percent of the daily goal for vitamin A and at least 40 percent for vitamin C, two nutrients that help support immune function and keep your skin healthy.

Spinach also contains 45 percent of the daily need for folate, a B vitamin that helps form red blood cells and DNA. Additionally, spinach supplies 15 percent of the daily goal for both iron and magnesium, 10 percent for potassium, and six percent for calcium. Spinach also contains trace amounts of other B vitamins.

Butternut squash, a superfood full of antioxidants and vitamins

Studies have determined that diets high in antioxidants found in butternut squash can help lower the risk of certain cancers.

A meta-analysis of 18 studies has also revealed that a high level of antioxidant intake, such as vitamins C and beta-carotene, was linked to a “significantly decreased risk of pancreatic cancer.

That’s not all! Antioxidants in butternut squash can also have a protective effect against cognitive decline. In a 13-year study, researchers examined the link between a carotenoid-rich diet and cognitive performance.

Results suggest that there was a link between consumption of orange fruits and vegetables like butternut squash and the preservation of cognitive function as participants aged.

Butternut squash can also help lower heart disease risk by lowering blood pressure and reducing inflammation. Study findings have found that the antioxidant and anti-inflammatory activity of carotenoids can help protect you against common cardiovascular risk factors like markers of inflammation, high cholesterol, hypertension and obesity.

A one-cup serving of butternut squash contains 582 mg of potassium and the recommended daily intake for potassium is 4,700 mg per day. Follow a balanced diet and increase your potassium intake to reduce your risk of cardiovascular diseases by lowering your blood pressure.

Salmon, spinach and squash salad

This recipe combines baked salmon with creamy and nutritious butternut squash. The salad is topped with a light and tasty tarragon dressing that goes well with the fish and veggies.

Ingredients for 4 servings:

• 4 skinless salmon fillets (6 ounces each)
• 1 (16-ounce) package of butternut squash, diced and peeled
• 8 cups of baby spinach
• 4 tablespoons of extra-virgin olive oil
• 3 tablespoons of fresh lemon juice
• 1 tablespoon of minced fresh tarragon (or 1 teaspoon dried)
• 1 teaspoon of Dijon mustard
• 2 cloves of garlic, minced
• Salt and freshly ground black pepper

Preparation:

1. Preheat the oven to 425 F. Line a rimmed baking sheet with foil.
2. In a medium bowl, toss the squash with one tablespoon of the olive oil, a pinch of salt and one-fourth teaspoon of pepper. Spread the butternut squash on the prepared baking sheet and roast, stirring once, for 15 minutes.
3. Remove the pan from the oven but leave the oven on. Move the squash to one side. Place the salmon fillets on the foil and sprinkle each with salt and pepper to taste. Return the salmon to the oven and bake until the salmon flakes easily with a fork for five to 10 minutes. Turn the salmon halfway through the cooking time.
4. Get a small bowl and whisk the lemon juice, the remaining three tablespoons of olive oil, garlic, tarragon and Dijon mustard together.
5. Get a large bowl and pour half of the vinaigrette over the spinach. Toss to combine.
6. Portion the spinach onto four serving plates then top with one-quarter of the butternut squash and salmon fillet. Drizzle with some of the vinaigrette before serving.

Reduce inflammation and boost your heart health by following a balanced diet and enjoying this tasty salmon, spinach and butternut squash salad!

Sources:

MindBodyGreen.com

WellAndGood.com

Health.com

GoodHousekeeping.com