Healthy Living

Omega-3 Delight: Heart-Healthy Air Fryer Salmon with Pumpkin Chips and Broccoli

Eating for heart health can sometimes feel like navigating a maze of contradictory information online. With so many recommendations—eat this, avoid that—it’s easy to feel overwhelmed. However, the key lies in balancing macronutrients and ensuring you’re getting appropriate nutrition. This meal provides an excellent source of all macronutrients while keeping things simple, using the convenient method of an air fryer. Additionally, incorporating salmon into your diet offers numerous benefits for heart health. Salmon is rich in omega-3 fatty acids, reducing inflammation, lowering blood pressure, and decreasing the risk of heart disease.


Salmon Ingredients (Serves 1):

  • 200 grams salmon fillet
  • 1/2 clove garlic, minced
  • 1 teaspoon chopped fresh parsley
  • 1 teaspoon chopped fresh dill
  • Zest of 1/2 lemon
  • Salt and pepper to taste
  • Thin slices of lemon for baking on top
  • Optional: Chili flakes for a spicy kick


Pumpkin Chips Ingredients:

  • 250 grams pumpkin (butternut squash)
  • 1/2 tablespoon olive oil
  • 1/4 teaspoon sea salt
  • pinch black pepper
  • Chili flakes/ cayenne pepper optional to taste


Broccoli florets Ingredients:

    • 200 grams of broccoli florets
    • 1/2 tablespoon olive oil
    • Juice of 1/2 lemon
    • Salt and pepper to taste



Preheat Air Fryer: Preheat your air fryer to 375°F (190°C).

Prepare Salmon: Place the salmon fillet in the air fryer basket. Season it with minced garlic, chopped fresh parsley, chopped fresh dill, lemon zest, salt, and pepper. Top with thin slices of lemon.

Prepare Pumpkin Chips: Peel the pumpkin and remove the seeds. Slice the pumpkin thinly into chip-sized pieces. Toss the pumpkin slices with olive oil, sea salt, and black pepper until evenly coated. Place the seasoned pumpkin slices in the air fryer basket in a single layer.

Prepare Broccoli: Trim the ends of the broccoli and place in a bowl. Drizzle with olive oil, lemon juice, salt, and pepper, tossing until evenly coated.

Air Fry: Place the baskets with salmon and pumpkin chips in the air fryer. Cook for 10-12 minutes until the salmon is cooked through and flakes easily with a fork, and the pumpkin chips are golden brown and crispy.

Add Broccoli: After 5 minutes of cooking the salmon and pumpkin, add the broccoli to the air fryer basket. Continue cooking for 5-7 minutes until the broccoli is tender-crisp.

Serve: Plate the air-fried salmon, pumpkin chips, and broccoli together. Enjoy your perfectly balanced, heart-healthy meal! 

This balanced dish provides essential macronutrients, including protein from the salmon, fiber, and vitamins from the pumpkin and broccoli, and extra healthy fats from the olive oil. Enjoy the heart-healthy benefits of omega-3 fatty acids in the salmon, which may help reduce inflammation and lower the risk of heart disease. With its simplicity and ease of preparation, this meal is perfect for a quick evening meal that will keep you feeling satisfied for longer.


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other anti-anginals

When first-line therapies for angina, such as beta blockers, calcium channel blockers, and nitrates, prove inadequate or are not well-tolerated, second-line therapies may be considered.
Perhexiline is a unique medication that enhances the heart's ability to utilize fatty acids for energy, reducing its reliance on oxygen and lowering oxygen demand. This action helps improve blood flow and alleviates chest pain in some patients with refractory angina.
Nicorandil is another second-line option with a dual mechanism of action. It opens potassium channels in smooth muscle cells, causing vasodilation and enhancing coronary blood flow. Additionally, nicorandil also stimulates nitric oxide release, further dilating blood vessels and reducing heart workload.
Trimetazidine is an anti-ischemic agent that improves cardiac efficiency by enhancing glucose metabolism and shifting the heart's energy production to a more oxygen-efficient process. As second-line therapies, these medications offer alternative approaches for managing angina in individuals who do not respond adequately to first-line treatments or those experiencing side effects from other medications.

lipid lowering therapies

Lipid-lowering therapies play a critical role in managing coronary artery disease (CAD), a condition characterized by the narrowing of blood vessels that supply the heart. Among the most commonly discussed and debated classes of medications are statins, which effectively reduce cholesterol levels and are widely prescribed to lower the risk of cardiovascular events. Alongside statins, other medications like ezetimibe, fibrates, and niacin are also utilized to target specific aspects of lipid metabolism, such as cholesterol absorption, triglyceride levels, and raising high-density lipoprotein (HDL) cholesterol. Additionally, the introduction of medications that inhibit PCSK9, an enzyme involved in cholesterol metabolism, has provided a promising new approach to further lower LDL cholesterol levels. These PCSK9 inhibitors, such as Repatha (evolocumab), have shown significant efficacy in reducing LDL cholesterol levels in patients with CAD, especially for those who may not respond well to traditional therapies.


Nitrates are widely used to treat angina and provide quick relief for chest pain. Commonly available in the form of sublingual sprays or tablets, patches, and long-acting tablets, nitrates work by dilating blood vessels, allowing for increased blood flow and reduced resistance. This dilation eases the heart's workload, leading to a decreased demand for oxygen and prompt alleviation of angina symptoms. Sublingual nitrates act rapidly and are often used to provide immediate relief during angina attacks, while patches and long-acting tablets are employed for preventive purposes. However, nitrates may cause side effects such as headaches, dizziness, and flushing, which usually subside over time.

calcium channel blockers

Calcium channel blockers, including amlodipine, felodipine, cardizem (diltiazem), and verapamil, are commonly prescribed for the treatment of angina. These medications work by inhibiting the influx of calcium into the muscle cells of the heart and blood vessels, leading to their relaxation. As a result, blood vessels widen, promoting improved blood flow and reduced blood pressure. In the context of angina, this relaxation decreases the heart's workload, lowering the demand for oxygen and alleviating chest pain. Calcium channel blockers offer a valuable treatment option for individuals with angina, but it is essential to be aware of potential side effects, which may include headaches, dizziness, flushing, and ankle swelling.

Beta blockers

Beta blockers, such as metoprolol, propranolol, atenolol, carvedilol, and bisoprolol, play a crucial role in treating angina. By blocking certain receptors in the heart, they effectively reduce heart rate and the force of contraction, thereby easing the heart's workload. This mechanism of action leads to a decreased demand for oxygen, making beta blockers highly effective in relieving chest pain associated with angina. As with any medication, it's important to consider potential side effects, including tiredness, worsened asthma, erectile dysfunction in some males, and more vivid dreams during sleep. Consult your healthcare provider to determine the suitability of beta blockers for managing your angina and overall heart health.

Anti-platelet Medications

Anti-platelet medications play a crucial role in preventing blood clot formation, reducing the risk of serious cardiovascular events such as heart attacks and strokes. Among the widely used anti-platelet drugs are aspirin, clopidogrel, and ticagrelor.

Aspirin: This well-known medication inhibits platelet activation, making it less likely for platelets to stick together and form clots. Aspirin is commonly used for primary and secondary prevention of heart attacks and strokes.

Clopidogrel: As a potent anti-platelet agent, clopidogrel works by blocking specific receptors on platelets, preventing them from aggregating. It is often prescribed to patients with acute coronary syndrome, those undergoing stent procedures, and for some cases of peripheral arterial disease.

Ticagrelor: Ticagrelor is another effective anti-platelet drug that works by inhibiting platelet activation. It is used in acute coronary syndrome, often given alongside aspirin to reduce the risk of heart-related events.