A portion of oily fish contains 2-3g of long-chain omega-3. The FSA recommends eating two portions of fish, one of which should be an oily fish such as sardines, mackerel or salmon, each week. It's not much, but most of us don't manage to eat even that amount - which means that many of us may be deficient in omega-3.
There is increasing interest in the beneficial role of oil-rich fish and the omega 3s they contain in alleviating a number of diseases and symptoms.
- Oily fish appears to reduce the risk of death after heart attack
- Oily fish appears to prevent blood clots from forming and stop the heart developing an irregular rhythm
- Oily fish can lower blood pressure
- Oily fish may help raise good cholesterol levels (known as HDL cholesterol) in the blood which helps to prevent cholesterol being deposited in the artery wall
- Oily fish can lower the level of fats called triglycerides in the blood, high levels of which are a risk factor for heart disease
- Increased fish oil consumption is associated with a reduction in the use of pain -relieving drugs taken for various immune disorders, for example arthritis
- Elderly people who eat fish or seafood at least once a week may have a lower risk of developing dementia, including Alzheimer's disease
- People who regularly eat fish have a lower incidence of depression and eating more oily fish may help to overcome depression