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September 15, 2020 • Healthy Eating & Nutrition

Fish for Eye Health

Healthy fat salmon, avocado, oil, nuts. Selective focus

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.

Quick Salmon Salad

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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