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Heart-healthy food tip: Omega-3 fatty acids play a very important role in preventing heart disease.

The body converts Omega-3 into other chemicals, which have anti-inflammatory properties in the body. These anti-inflammatory chemicals may help reduce blood pressure, reduce blood clotting, protect against irregular heartbeats and reduce chronic inflammation - all important factors for long-term heart health. Oily fish such as tuna and salmon are the best source of Omega-3 fatty acids.



  1. Step 1

    Cut the salad ingredients, then fill half of each plate. Top with the avocado.

  2. Step 2

    For the dressing, mix sour cream, lemon juice and mustard in a small container. Set aside.

  3. Step 3

    Heat the olive oil in a non-stick pan over low heat. Sprinkle one side of each salmon fillet with sesame seeds and place the salmon, sesame seed side down, into the pan. Cook slowly on low heat for 5–6 minutes or until the sesame seeds are golden. Do not overcook, as the sesame seeds will taste bitter. Turn the salmon; cook the other side for a further 3–4 minutes or to your liking.

  4. Step 4

    Serve up the salmon next to the salad and drizzle with the dressing.



About the author

Kate Freeman

Kate Freeman is HRI's resident nutritionist. She is a registered nutritionist from Canberra, Australia and the creator and managing director of the largest private nutrition practice in Canberra, The Healthy Eating Hub. Kate consults, writes, presents and mentors in the field of nutrition and has over 10 years of experience in the industry.


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