• By Talia Follador
  • In Uncategorized
  • October 27, 2020

How Healthy is your Heart?

By Lisa James, MS, RDN

It can happen to anyone in an instant and is the cause of more than 350,000 deaths a year. Sudden Cardiac Arrest, or SCA, occurs when there is an electrical problem within your heart and is often caused by an undiagnosed heart condition.  

In an effort to decrease the number of deaths caused by SCA, the Heart Rhythm Society has marked October Sudden Cardiac Arrest Awareness Month.  Part of this initiative is to highlight what prevention strategies you can take to decrease your risk factors for SCA.   Among them, a heart-healthy diet and exercise to prevent coronary artery disease that often leads to SCA.  

What makes a heart-healthy diet?  Here’s a snap-shot: 

    • Saturated Fat. No more than 7 % percent (14-20 grams) of your total daily caloric intake coming from saturated fat.  What foods are high in saturated fat?  Red meat, coconut oil, butter, cheese and full-fat milk and yogurt.  
    • Cholesterol. Limit dietary cholesterol found in foods such as egg yolk and seafood to no more than 200 mg a day.  To put this into perspective, one egg yolk has 240 mg of cholesterol.  
    • Fiber. Fiber washes the “bad” cholesterol or “LDL” low-density lipoprotein out of your body. Total fiber intake should be about 21 – 25 grams a day for females, and 25 – 38 grams per day for males. 
    • Omega-3s. A diet rich in omega-3 fatty acids.  Sources include salmon, mackerel, tuna, walnuts, chia seeds, flaxseed. 



Still not sure what to eat?  Here’s a heart-healthy recipe to get you started! Enjoy. 

One Pan Salmon & Sea Bass with Roasted Green Beans and Tomatoes


  • 4 cups Green Beans (washed and trimmed)
  • 2 cups Cherry Tomatoes
  • 1 tbsp Avocado Olive Oil (or coconut oil)
  • Sea Salt & Black Pepper (to taste)
  • 1/2 lb of Salmon Fillet 
  • 1/2 lb of Sea Bass Fillet


  1. Preheat oven to 510ºF (266ºC).
  2. Place green beans and cherry tomatoes in a mixing bowl and toss with olive oil. Season with sea salt and black pepper. Transfer to a baking sheet and bake in the oven for 10 minutes.
  3. Season your salmon and sea bass fillets with sea salt and black pepper.
  4. Remove veggies from oven and place salmon fillets over top. Place back in the oven and bake for 7 to 10 minutes or until salmon flakes with a fork.
  5. Divide veggies between plates and top with salmon and sea bass. Enjoy!

*Makes 4 servings. 



Lisa James founded Lisa James Nutrition in January 2017 to build on her decades of experience in the health and wellness industry.   Her son’s diagnosis of a rare food allergy known as FPIES, or food protein induced enterocolitis syndrome, initially prompted her to specialize in pediatrics.  In the earlier part of her career she was an award-winning health journalist, and healthcare public relations executive.