Not just brilliant brain food, omega-3 is a significant player in heart health. And fish is the best way of getting these essential fatty acids.
We’re encouraged to eat fish two to three times a week to reduce our risk of heart disease. The magic nutrients in fish are long-chain omega-3 fatty acids. These help protect against heart disease by reducing inflammation and blood clots, lowering blood pressure slightly and reducing one of the fats in the blood, triglycerides. Oily fish, such as salmon, fresh tuna, mackerel and herring, are a better source of long-chain omega-3 than white fish.
NOTE: We get most of our long-chain omega-3 from fish. Some plant foods contain short-chain omega-3, which is also healthy, but has very limited conversion to long-chain omega-3.
To protect against heart disease, the daily recommended intake of long-chain omega-3 fatty acids is:
- men 0.61g (610mg)
- women 0.43g (430mg)
Here’s what some of our favourite fish products deliver toward our daily recommended intake.
(Products listed in order of lowest to highest omega-3 content)
Countdown Tuna Chunks in Springwater
0.1g omega-3 per 72g serve
Sealord New Zealand Hoki Fish Cakes
Potato & Leek
0.2g omega-3 per 120g serve
Sealord TunaLite in Spring Water
Sundried Tomato & Basil
0.2g omega-3 per 90g serve
Birds Eye Homestyle Salmon Cakes
Vegetables & Herb
0.2g omega-3 per 80g serve
0.3g omega-3 per 125g fillet
Sealord Lemon, Sesame & Ginger Tuna
0.9g omega-3 per 110g serve
John West Tuna & Beans
Capsicum, Sweetcorn, Red Kidney Beans & Chilli
1.0g omega-3 per 185g serve
John West Wild Canadian Red Salmon
1.2g omega-3 per 79g serve
Brunswick Wild Sardines in Spring Water No Added Salt
1.3g omega-3 per 84g serve
1.5g omega-3 per 125g fillet
1.6g omega-3 per 55g serve
Brunswick Original Kippers
1.9g per 85g serve