To maintain heart health, Mediterranean diets recommend you eat fish, particularly oily fish.
Oily fish, such as salmon, fresh tuna, mackerel, sardines, trout and herring, all contain long-chain Omega-3 fatty acids, which help keep your heart healthy. They’re also a solid source of vitamin D.
The NHS recommends fish at least twice a week, with one of these meals containing oily fish.
Due to levels of pollutants in some fishes, it’s recommended we don’t have more than four portions of oily fish each week. We can eat as much white fish as we like each week, except for sea bream, sea bass, turbot, halibut and rock salmon, which should be treated like oily fish.
White fish and shellfish also contain Omega-3 fatty acids, but not to the same degree as their oily chums. It is also worth noting that while fresh tuna counts as an oily fish, canned tuna has similar levels of healthy fatty acids as white fish.
Shellfish which are a good source of Omega-3 include mussels, oysters, squid and crab.
Due to the reduction in the amount of meat we eat now, I like to use fish to form part of our light and healthy dinners.