Age-related macular degeneration (AMD) is a leading cause of adult blindness, and eating fish may offer a big catch for prevention. According to the powerful, Harvard-based Women’s Health Study, women who consumed one or more servings of fish weekly were 42 percent less likely to develop AMD versus those eating fish once or less a month. The fish that were most protective were those highest in omega 3 fats (salmon, tuna, mackerel, sardines, lake trout). Previous studies have shown a protective effect from omega 3 fats for AMD, but this new report offered “the strongest evidence to date.” (Archives of Ophthalmology, Online March 2011)
What you can do: Strive to eat at least 2 servings of fish, preferably the oily varieties each week.
Serves 2 -3
I am huge on getting people to eat more canned salmon to get in those vital omega 3 fats! I eat canned salmon at least twice a week as part of my lunch.
1, 6 oz. can of red sockeye salmon
2 tbsp plain Greek-style yogurt
½ tbsp canola or olive oil based mayonnaise
½ tbsp country style Dijon mustard
3 tbsp finely chopped red onion
¼ cup finely chopped fresh parsley
Juice of ½ a lemon
Salt and Pepper to taste
Combine all ingredients in a medium sized bowl and stir until thoroughly blended. I love this salmon salad with a side of whole grain tortilla chips. You could also have it as a sandwich on 100% whole grain bread.
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