Oily fish and seafood contain omega-3 fats which help to maintain good general health and reduce the risk of heart disease and stroke.

Which fish and seafood contain omega-3s?
Omega-3 fats are found primarily in fish such as Atlantic and Australian salmon, blue-eye trevalla, blue mackerel, gemfish, canned sardines, canned salmon and some varieties of canned tuna. Other fish, such as barramundi, bream and flathead, and seafood, such as arrow squid, scallops and mussels, are also good sources of omega-3.

What about mercury levels in fish?
You can safely eat all of the fish and seafood mentioned above without consuming high levels of mercury.

How much fish and seafood do I need to eat?
Eat two to three serves of oily fish or seafood every week. A serving size of fish is 150 grams or approximately the size of your whole hand. You can use fish oil capsules and omega-3 enriched foods and drinks to supplement your intake of omega-3 fats.

Healthy heart tip
Wrap fillets of fish in individual foil parcels with lemon slices, crushed garlic and a sprinkle of herbs and place into the oven for a few minutes until soft. Serve with salad. Easy!

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