Weight control Fats Ways to reduce fat and sugar intakeSaltOily fish

Omega 3 fats

 

What are they?

They are ‘healthy’ fats that help to
protect our hearts by

• Helping the heart to beat more regularly
  
  
• Reducing the 'stickiness' of blood,
  making it less likely to clot
  
  
• Help to keep arteries smooth and supple

 

Sources of Omega-3

Oily fish - very good sources are herring, kippers, mackerel, pilchards, salmon, sardines and trout

 

Vegetable sources include rapeseed (or canola) oil, nuts, dark green leafy vegetables and some enriched foods.

 

 

Omega-3 enriched foods

For instance eggs, milk, yogurt and yogurt drinks. Omega-3 content (as EPA, DHA, ALA) varies greatly, so check labels. The target is 1.0g of omega-3 per day.

 

 

Should I take omega-3 Supplements?

If you eat enough oily fish you do not need to take a supplement.

 

 

 

 

Omega-3 fats found in fish

 

From highest source of omega-3 to lowest:

Mackerel – fresh or frozen

Kippers – fresh, frozen or canned

Pilchards – canned in tomato sauce

Tuna or Trout – fresh or frozen

Sprats or Salmon – fresh or frozen

Mackerel – smoked or canned

Sardines – fresh or canned

Herring – pickled, fresh or frozen

Sild or Skippers – canned

Salmon – canned in brine

Crab – fresh

Herring – canned

Trout – smoked

Swordfish (only eat Swordfish, Shark & Marlin once a week).

 

 

 

 

 

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