Livewires Northern Ireland Patient Support Group

Feast on fish

by Mary McComish (Senior Dietician, RVH)

Oily fish is recognised as having a good source of Omega-3s. These are healthy fats, which protect the heart. Omega-3s are protective as they reduce the tendency of blood to clot and so reduce the risk of strokes and heart attacks. Omega-3 also reduces blood pressure, improves kidney function, reduces the stickiness of blood, which helps the heart to pump regularly, improves blood fats and protects the arteries, which carry blood from the heart, from damage.

Oily fish includes herring, mackerel, salmon, trout, marlin, kippers and pilchards. For people with existing heart disease to reduce your risk of further damage to your heart, eat 2 -3 portions (115g or 4oz) of oily fish each week. For the population who have not been diagnosed with heart disease, to prevent damage aim towards 1 portion of oily fish and 1 portion of white fish. Try fresh, frozen, smoked or canned versions to meet recommended amounts.

Omega-3 is also found in foods suitable for vegetarians' rapeseed oil, linseed oil and nuts. If it is difficult to meet recommended requirements of omega-3 speak to your GP about supplementation.