Animal protein

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Choosing fish for omega-3 fatty acids

Oil-rich fish such as sardines, mackerel, and salmon contain a healthy fat called omega-3 fatty acids. This fat is believed to reduce the risk of your developing cardiovascular disease by increasing the levels of “good” cholesterol in the body and lowering the levels of “bad” cholesterol and triglycerides.

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Omega-3 fatty acids have also been found to prevent blood clots by making platelets less likely to clump together and stick to artery walls. Blood vessels are also less likely to constrict, making the heart less vulnerable to life-threatening irregular heart rates. There is evidence that omega-3 fatty acids help relieve the symptoms of arthritis, and studies show that people who regularly consume oil-rich fish are less likely to suffer from depression.

All fish and shellfish contain some omega-3 fatty acids, but the amount can vary. Generally, the fattier fish contain more than the leaner fish, but the proportion of omega-3 fatty acids can vary considerably between fish species (see table below). The amount of omega-3 fatty acids in farm-raised seafood can also vary depending on the diet that the fish or shellfish are fed.

Omega-3 in fish and seafood

Lisa Hark, PhD RD & Dr Darwin Deen

Nutrition for Life Copyright © 2005 Dorling Kindersley Text copyright © 2005 Lisa Hark and Darwin Deen

Posted 14.02.2011

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