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Fish, especially salmon, is considered one of the best foods for heart health. Rich in omega-3 fatty acids, it helps reduce triglycerides, improves circulation, and supports healthy blood vessel function. For people managing blood pressure, omega-3s play an important role in reducing arterial stiffness and lowering inflammation.
This recipe keeps things simple — salmon fillets are marinated with lemon, garlic, and black pepper, then grilled to perfection. Paired with steamed vegetables like broccoli, carrots, and beans, it makes a nutrient-dense meal that is both light and filling.
Unlike fried or heavily spiced fish preparations, this version uses minimal oil and sodium, making it safe and effective for blood pressure management. It’s a versatile dish that works equally well for lunch or dinner.
In a bowl, mix lemon juice, garlic, black pepper, olive oil, and a pinch of salt. Marinate salmon fillets for 10–15 minutes.
Heat a grill pan or non-stick pan. Place salmon fillets skin side down and cook for 4–5 minutes on each side until golden and cooked through.
Meanwhile, steam broccoli, carrots, and beans until tender-crisp.
Serve grilled salmon with steamed vegetables on the side.
Yes, use a regular non-stick pan or even bake salmon in the oven.
Yes, paneer or tofu can be marinated and grilled in the same way.
Salmon twice a week is recommended for heart health; alternate days can include vegetarian proteins or other fish.
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