Whether fresh, frozen or canned, this heart-healthy fish offers many meal options.

Salmon is a heart-healthy fish available in a variety of forms – fresh, frozen and canned – making it an extremely versatile meal option.

The term salmon refers to a variety of species of anadromous fish. They are born in fresh water, migrate to the ocean to mature and then return to to spawn. Studies show six types of salmon are consumed in the United States: Atlantic, chinook, chum, coho, pink and sockeye salmon. Of these, five species (chinook, chum, coho, pink and sockeye) are harvested from wild fisheries in the Pacific Ocean.

Did you know? Production of Atlantic salmon has increased by more than 600 percent since 1990.

Various options

Of the varieties of salmon available, the majority of Americans eat fresh or frozen salmon. About one-fourth or less of the wild domestic salmon catch is canned, and most canned salmon is either pink, chum or sockeye. Cold smoked salmon, marketed as “lox” or “nova lox,” is lightly salted, smoked, partially cooked and ready to eat, often as an appetizer. Hot smoked salmon is also lightly salted and fully cooked. Most smoked products are made from either Atlantic, chinook or coho salmon.

From the heart

Salmon is a good source of amino acids and fatty acids like omega-3 (good cholesterol). These are essential fats — the body can’t make them from scratch and must get them from food. Omega-3 fats have been shown to help prevent heart disease and stroke; they may also help control lupus, eczema and rheumatoid arthritis, and may play protective roles in cancer and other conditions.

This popular fish is also rich in other essential minerals like iron, calcium, selenium and phosphorus, as well as vitamins like A, B and D. Selenium is necessary for the metabolism of tissues, hair and nails. Salmon is one of the best sources of selenium.

Stock up on seafood

Food and health advisories and governments across the globe are encouraging people to consume more fish. The U.S. National Institutes of Health, the UK National Health Service, the Norwegian Directorate of Health and several other national health organizations recommend eating fish at least twice a week.


Need a Superfood recipe? Try one of these:

Salmon spinach salad

Poached egg and salmon

Salmon burger


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