Fish, Omega-3 and Healthy Heart

Fish, omega-3 and healthy heart

More than any other food, fish is linked with a healthy heart. We have known for many years that people who eat lots of fish have less heart disease and stroke compared to people who never eat fish. One study found that eating fish once a week reduced fatal heart attacks by 50%.

Fish has many benefits for the heart but the main benefit comes from its omega-3 fats. Omega-3 fats are a special type of fat that keep the blood from clotting (which can trigger a heart attack), as well as reducing inflammation and maintaining a healthy heart rhythm.

All fish is good for us, but oily fish has the highest omega-3 content. Aim to eat two portions of fish per week , one of which should be oily. Examples of oily fish include salmon, trout, mackerel, herrings or sardines. If you have had a heart attack you should try eat oily fish two to four times a week.

Fresh, Frozen or Tinned Fish?

Fresh oil-rich is a great source of omega-3 but tinned fish or smoked salmon is also a good source. Just watch out for tune – fresh tuna has omega-3 but tinned tune generally doesn’t. However tinned salmon, trout and mackerel are all good sources of omega-3 fats.

What about fish oil supplements?

Oil-rich fish is the best place to get omega-3 fats but if you dislike fish, try to get your omega-3 fats from vegetarian sources. Avoid going for supplements, unless your doctor or dietitan recommends you to commence one.

Recipe: Spicy Fillet of Salmon

Full of Omega 3, Salmon is food for the brain, body and heart.


  • 4 Salmon darnes
  • 1 tbsp Rapeseed Oil
  • 1 tbsp Cajun Seasoning


  1. Rinse the salmon, pat dry using kitchen paper then dust the sides of the salmon with Cajun seasoning.
  2. Heat the oil, then sear the salmon on each side for half a minute.
  3. Reduce the heat and continue to cook in a pan for 8 minutes or transfer the salmon to a baking tray and place in the over at 200 degrees Celsius/180 fan/gas mark 6 for 5 minutes
  4. Serve with baked or mashed and your favourite greens or salad.


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