The healthy heart diet plan: Eight eating tips

Fresh fish contains high levels of omega-3s, and research suggests these fatty acids can lower your heart attack risk. So cast a line and reel in a cold-water wonder like salmon, trout or sardines.

Bottom line: Eat fish at least twice a week to keep your ticker happy.

Santa Fe Grilled Salmon

Prep: 10 min.
Total: 20 min.

1/2 to 1 jalapeno pepper
1/3 cup finely chopped fresh cilantro
2 limes
2 tbsp olive oil
1/2 tsp salt
1 avocado
4 salmon fillets, each 180 to 250 g and about 1 1/2 in. thick
1/2 salsa, preferably chunky

Lightly oil grill and heat barbecue to medium-high. Core and seed jalapeno. If you like hot peppers, use whole jalapeno. If not, use only have and refrigerate or freeze other half. Finely mince jalapeno. Place in a small bowl. Add cilantro. Squeeze 1/3 cup juice from limes and add. Stir in olive oil and salt. Slice avocado in half. Discard pit, then peel. Thinly slice.

Brush tops and sides of fish with a little oil. Place fish, skin-side up, on grill. Barbecue, lid closed, 5 minutes. Turn over and continue grilling until a knife tip inserted into centre of fish comes out warm, 5 to 10 more min, depending on thickness of fish. Place salmon on dinner plates. Drizzle with jalapeno mixture. Spoon salsa overtop. Finish with avocado slices, then drizzle with more jalapeno mixture.

Serves 4
Per serving: 393 calories, 27 g protein, 7 g carbs, 29 g fat, 3 g fibre, 434 mg sodium