It is important to eat more fish, at least a portion on a weekly basis. Fish is a fantastic source of protein, as well as minerals and vitamins.
If possible, aim to have two portions of fish weekly, ensuring one at least is oily. You can select from canned, fresh or frozen fish. Note, that smoked fish is high in salt.
Which Fish is Oily?
Specific fish is known as oily fish as they are full of particular kinds of fats which are known as omega 3 fatty acids, excellent for a healthy heart and a healthy diet.
What Quantity of Oily Fish Should I Have?
Women who would like to conceive at some point in the future should have a maximum of two portions of oily fish per week (a portion being 140g). For other adults the maximum recommended number of portions is four.
Examples of oily fish
Trout, salmon, herring, mackerel, sardines, fresh tuna and pilchards.
Examples of white or non-oily fish
Haddock, cods, coley, plaice, tinned tuna, hake and skate.
Marlin, shark, swordfish
It is advisable to have just one portion of these fish per week due to the high levels of mercury these fish contain. For those who eat a lot of fish, it is sensible to vary your diet and eat as many different types of fish as possible.
The role of Fish in the Greek Mediterranean Diet
Fresh fish is usually plenty in most Mediterranean countries due to the proximity to the sea – and there are usually a lot of varieties to choose from including white fish such as monkfish, octopus, squid and snapper, shellfish like crab, mussels, prawns, crayfish and lobster and oily fish like sardines, mackerel, anchovies and fresh tuna.
This is good news as all fish is packed with protein and contains plenty of vitamins and minerals. White fish and shellfish are also low in fat making them a great choice for dieters.
But as also mentioned above the true heart heroes from the ocean tend to be oily fish.
Most health experts still believe omega-3 fats, a type of polyunsaturated fat found in oily fish, have an important part to play in keeping the heart healthy. As well as reducing the stickiness of blood, making it less likely to clot, omega-3 helps to keep the heart beating regularly and protect the small arteries, which carry blood to the heart, from damage. They also help to lower levels of another type of fat found in the blood called triglycerides, high levels of which are linked with heart disease.
