Seafood is delicious, easy to prepare and so good for your heart. Seafood contains a range of nutrients — including heart-healthy omega-3 fatty acids — if you eat the fattier fish.

By substituting seafood for other meats that are high in saturated fat, you can reduce your risk of heart disease. In fact, research states seafood can help lower triglycerides 20 percent to 50 percent.

We also know that eating seafood with a high omega-3 content contributes to healthier mothers and babies and healthier mental states. Emerging research also suggests a positive relationship between high intake of fattier fish and cognitive health, diabetes control, weight management, immunity and athletic performance.

Not to mention, it’s also the perfect meal to make for your sweetheart this Valentine’s Day.

 10 tips to help

you eat more seafood:

1. Eat a variety of seafood. Twice a week incorporate seafood that is higher in omega-3 fatty acids including salmon, trout, oysters, Atlantic and Pacific mackerel, herring and sardines.

2. Keep it lean and flavorful. Try grilling, broiling, roasting or baking. Even if you bread the fish at home, go for the leaner option of baking or sautéing instead of frying in oil. Use herbs and spices like dill, chili powder, paprika or cumin – or squeeze lemon or lime juice over your fillet to enhance the flavors.

3. Shellfish counts too. Oysters, mussels, clams and calamari all supply heart-healthy omega-3s.

4. Keep it on hand. Canned tuna, salmon or sardines are easy and quick to use.

5. Choose wisely. Fish should smell fresh and mild – not fishy, sour or ammonia-like. Fillets should have firm, shiny flesh. The flesh should spring back when pressed. Frozen foods are also a great way to have seafood on hand at all times.

6. Get creative. Try salmon patties, shrimp stir-fry, grilled fish tacos or scallops in pasta.

7. Top a salad or a sandwich. Try grilled scallops, shrimp or crab in place of steak or chicken on your salad. Use canned seafood in place of deli meats on your sandwiches.

8. Grow up with seafood. Omega -3 fats from seafood can help improve nervous system development in children so introduce it while they are young.

9. Know your portions. Aim for eight ounces per week. A can of drained tuna is about three to four ounces, a salmon fillet is five ounces and a small trout is about three ounces.

10. Eat more. The recommended average for seafood intake is 26 pounds per year, but the average American only eats about 11 pounds per year. Start including seafood as your main protein twice weekly.

Balsamic-glazed salmon

Serves 4

All you need

•1 tbsp Grand Selections balsamic vinegar

•1 tbsp packed Hy-Vee brown sugar

•1 tbsp Hy-Vee orange juice

•4 (4 oz each) salmon fillets

•Salt, to taste

All you do

1. Preheat broiler.

2. In a small bowl, stir together vinegar, brown sugar and orange juice.

3. Place salmon fillets on a greased baking sheet. Brush evenly with vinegar mixture.

4. Broil 10 minutes, basting with vinegar mixture halfway through cooking time.

5. Season with salt to taste.

Nutrition Facts per serving: 220 calories, 12 g fat, 2.5 g saturated fat, 0 g trans fat, 65 mg cholesterol, 70 mg sodium, 4 g carbohydrates, 0 g fiber, 4 g sugar, 23 g protein. Daily Values: 2% vitamin A, 8% vitamin C, 2% calcium, 2% iron.