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per week.

      Get your omega-3s from fish and natural food sources rather than supplements, which have not been shown to reduce your risk of heart disease. For more information, see Chapter 20 on supplement use. Want to learn more about healthy fats? Turn to Chapter 5.

      Shopping Tip

      For convenience, try buying frozen fish, which may also be a less expensive option than buying fresh fish.

      Simple Oven-Roasted Salmon

       Here is a quick and simple fish recipe that’s high in protein and healthy fats. Serve it with a side of brown rice and steamed green beans.

      Serves: 4 / Serving Size: 1/4 recipe

      Cooking spray

      4 fresh salmon fillets (about 4 ounces each or 1 pound total)

      1 tablespoon olive oil

      1 teaspoon dried dill

      1/4 teaspoon freshly ground pepper

      2 teaspoons lemon juice

      1. Preheat the oven to 425°F and coat a glass baking dish with cooking spray.

      2. Lay the salmon fillets in the baking dish and brush the top of each fillet with olive oil.

      3. Sprinkle dill and ground pepper evenly over each fillet and roast in the oven for 10–12 minutes, or until the fish is opaque and flakes when touched with a fork.

      4. After removing the fish from the oven, pour lemon juice evenly over each fillet and serve immediately.

       Nutrition Facts

      Calories 230 Total Fat 13.0 g Saturated Fat 2.2 g Trans Fat 0.0 g Cholesterol 80 mg Sodium 60 mg Potassium 360 mg Total Carbohydrate 0 g Dietary Fiber 0 g Sugars 0 g Protein 25 g Phosphorus 255 mg Exchanges/Food Choices: 4 Lean Protein, 1 1/2 Fat

5: Fats

      For a long time, we thought that a low-fat diet was the answer to reducing heart disease risk and losing weight. Many people still think that it is best to limit how much fat we eat. It is true that fat is high in calories, but more recent research shows that certain types of fat, when eaten in moderate amounts, may actually promote health. Because people with diabetes are at increased risk for cardiovascular disease, it’s a good idea to limit the unhealthy fats you eat and replace some of them with healthier fats. At the same time, you should keep your portions of healthy fats small to avoid excess calories, especially if you are trying to lose weight.

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