Omega-3 fatty acids are essential fats linked with heart health. The UK recommendation is simple: eat at least two portions of fish a week, one of which should be oily. A portion is about 140g.
Which fish are oily?
Salmon, trout, mackerel, sardines, herring, pilchards and kippers. Tinned versions count — tinned sardines and mackerel are among the cheapest sources.
The types of omega-3
- EPA and DHA: found mainly in oily fish; the forms most strongly associated with heart benefits.
- ALA: found in flaxseed, chia seeds, walnuts, rapeseed oil and soya. The body converts only a small proportion into EPA and DHA.
Limits for some groups
Because oily fish can contain low levels of pollutants, girls, women planning a pregnancy, and pregnant or breastfeeding women should eat no more than two portions of oily fish a week. Others can safely eat up to four. Pregnant women should avoid shark, swordfish and marlin.
Vegetarian and vegan options
Include ALA-rich foods daily. Algae-based omega-3 supplements provide EPA and DHA without fish.
Easy ideas
- Mackerel pâté on oatcakes.
- Sardines on toast.
- Baked salmon with new potatoes and greens.
- Ground flaxseed stirred into porridge.