The National Heart Foundation of Australia recommends that Australians eat 2-3 serves (one serving is equal to 150g) of oily fish each week for cardiovascular health (1). Oily fish (e.g. salmon, tuna, trout, sardines, mackerel, herring, pilchards) is an excellent source of long-chain omega-3 fats, which have been shown to benefit the heart and circulatory system. Fish is also packed with protein, low in saturated fat and contains vitamins and minerals such as vitamin D and iodine.
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Research shows fish consumption also has positive effects on a range of diseases and conditions including visual development and brain function(2).
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Healthy ways to prepare fish include baking, poaching, grilling and steaming.
| (1) |
National Heart Foundation of Australia. A review of the relationship between dietary fat and cardiovascular disease. Australian Journal of Nutrition and Dietetics 1999;56(4 Suppl):S3-S4. |
| (2) |
National Heart Foundation of Australia. Media release: Fishing for the Facts. 3 September 2003. |
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