F03 FACT SHEET•03.06.15.MH HEART UK –TheCholesterol Charity7NorthRoad, Maidenhead,Berkshire, SL61PE· Helpline 0345450 5988·[email protected] ·Wwww.heartuk.org.uk and DHA.Menareleastefficientatthisconversion. converting theseshorterchainstothelongermorebeneficialEPA and walnutoils.Unfortunatelyourbodiesarenotveryefficientat linseeds, soyaproducts(tofu,soyabeans)andrapeseed, dark greenleafytypes),nuts(walnuts,almonds,peanuts) 3’s canbefoundinplantbasedfoods-vegetables(especially chances arethatyou’renotgettingenough.Shorterchainomega Few otherfoodscontainEPA andDHAsoifyoudon’t eatfish, contain smalleramounts. to includethisinyourdieteachweek.Whitefishandshellfish triglyceride levels.Oilyfishisthebestsourceandyoushouldtry clot, regulatingtherhythmofyourheartbeatandreducing helping toreducebloodpressure,thetendencyof EPA andDHA.Theseprovideprotectiontotheheartby All fishcontainthebeneficiallong-chainomega-3fattyacids, Benefits ofEatingFish and fatalheartattack. reduced riskofcirculatorydiseasesuchasstroke a Eating fishhasconsistentlybeenassociatedwith BEST PRACTICEADVICE General Advice

Those athighrisk of HeartDisease Caution

Adults At least2portionsoffishperweek, 1 ofwhichshouldbeoily. Three portionsoffishperweek, 2 ofwhichshouldbeoily. No morethan4portionsofoilyfishper week. Uptooneportionofswordfish, marlin orsharkperweek. Limit intakeofseabass,bream, , anddogfish(seeoverfor details). low incholesterol. such ascockles,,,scallopsandclamsarevery ), aswellinsquid,octopusandcuttlefish.Molluscs, Dietary cholesterolispresentincrustaceans(,crabsand seek specificadvicefromadietitian. cholesterol levelsitmaybenecessarytomorecautiousand with inheritedhighcholesterolwhostruggletocontroltheir of abalanceddietshouldbeencouraged.Howeverforthose cholesterol levels,moderateconsumptionofshellfishaspart healthy option.Forthevastmajorityofpeopletryingtocontrol in caloriesandcontainomega-3fatsso they are a heart- cholesterol itself.Shellfishareverylowinsaturatedfat, fat ismoreinfluentialinraisingbloodcholesterolthandietary containing dietarycholesterol.Itisnowknownthatsaturated because itwasbelievedthatpeopleshouldavoidcertainfoods In thepastyoumayhavebeenadvisedtoavoidshellfish present ashearthealthyunsaturatedfat. Although oilyfishishigherinfatandcaloriesmostofthe fish andshellfisharealsolowinsaturatedfatcalories. iodine, zincandiron)aswellvitaminsA,BD.White healthy food.It’s agoodsourceofprotein,minerals(calcium, Fish isnotonlyrichinlongchainomega3’s, it’s alsoareally Women ofchildbearingageandyounggirls At least2portionsoffishperweek, 1 ofwhichshouldbeoily. Three portionsoffishperweek, 2 ofwhichshouldbeoily. No morethan2portionsofoilyfishperweek. No morethantwotunasteaksperweek or 4cansoftuna.Avoid ,marlinand . Limit intakeofseabass,bream, turbot, halibut anddogfish(seeoverfor details).

Charity Registration No: 1003904 F03 FACT SHEET HEART UK –TheCholesterol Charity7NorthRoad, Maidenhead,Berkshire, SL61PE· Helpline 0345450 5988·[email protected] ·Wwww.heartuk.org.uk • • • • • find thisdifficultyoucouldtryasupplement. In generalitisbettertogetyouromega3fromfoodsbutifyou Omega 3supplements • • • your omega3intake: don’t likefish)herearesomesimpletipstohelpyouachieve If youdon’t eatfish(becauseyouarevegetarian,veganorjust Fish

Sprats Bloater Swordfish (fresh/frozen) Pilchards chain omega3’s per100g) (On average2goflong Oily fish What countsasoilyfish made fromalgae.Checkthesedon’t containanimalgelatine. If youarevegetarianorveganmayprefermarineoils have a“bloodthinningeffect”. switching toanykindoffishoilsupplementsasthesealso aspirin, warfarinorheparinalwaysconsultyourdoctorbefore If youaretaking“bloodthinning”medicationssuchas Acanbeaproblem**. supplements whichcontainvitaminA.Too highanintakeof so ifyouaretakingtheseensuredonottakeother Fish liveroils(suchascodoil)arehighinvitaminA, roughly theequivalentofoneportionoilyfishperweek. A dailyintakeof500mgEPA andDHAcombinedis higher inomega3(EPA andDHA)thanfishliveroils. Choose fishoils(fromthefleshofoilyfish)astheseare vegetables moreoften. Choose walnuts,pumpkinseeds,soyafoodsandgreenleafy these tosprinkleoncereals,porridge,soups. Try crushingatablespoonofflaxseedseachdayandusing flaxseed, walnut,soyaandpumpkinoils. Use oilsandfatsarerichinomega3suchasrapeseed,

Marlin Turbot Sea bream Red snapper Pollack Monkfish Hoki /Dogfish Skate Whiting chain omega3’s per100g) (On average0.3goflong White fish

Tinned Tuna Shark Sea Red &greymullet Parrot Fish John Dory Hake Halibut Lemon andDoversole Coley

** restricted inyounggirlsandwomenofchildbearingage. reasons itisrecommendedthatoilyfishandtunaintake may causeharm,especiallytoanunbornchild.Forsimilar methyl mercurywhichcanbuildupinthebodyovertimeand swordfish, marlinandsharkasthesecontainapollutantcalled Women ofchildbearingageandchildrenshouldavoid levels thatarehavebeenagreedassafebyscientificexperts. variety offishandtolimitweeklyconsumptioncertain It isforthesereasonsthatbestpracticeadvicetoeata similar levelsofdioxinsandPCBsasoilyfish. flake, huss,riggorrockeel)anddarkcrabmeatmayhave sea bream,turbot,halibut,dogfish(alsoknownasrocksalmon, recent surveyshaveshownthatotherfishsuchasseabass, methyl mercury. AccordingtotheFoodStandardsAgency Certain pollutantsaccumulateinoilyfishsuchasPCB’s and Pollutants past themenopauseastheyarealreadyatriskofosteoporosis. likely tofracturewhenyou’reolder. Thisisparticularlyrelevanttowomen of vitaminAovermanyyearsmayaffect yourbonesandmakethemmore Research suggeststhathavingmorethananaverageof1.5mgperday Cuttlefish

Cephalopods

Molluscs

Crustaceans

(On average0.4goflong Clams Oysters Mussels Cockles Lobsters Prawns chain omega3’s per100g)

Charity Registration No: 1003904