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 Fish 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, turbot, halibut anddogfish(seeoverfor details). low incholesterol. such ascockles,mussels,oysters,scallopsandclamsarevery lobsters), aswellinsquid,octopusandcuttlefish.Molluscs, Dietary cholesterolispresentincrustaceans(prawns,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 swordfish,marlinand shark. 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 Carp Bloater Swordfish Anchovies Tuna (fresh/frozen) Whitebait Eel Kipper Pilchards Sardines Herring Mackerel Trout Salmon 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 vitamin 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 Flounder Rock salmon/Dogfish Skate Whiting Plaice Cod chain omega3’s per100g) (On average0.3goflong White fish
Tinned Tuna Shark Sea bass Red &greymullet Parrot Fish John Dory Hake Catfish Halibut Lemon andDoversole Coley Haddock
** 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 Octopus
Cephalopods
Molluscs
Crustaceans
(On average0.4goflong Shellfish Squid Clams Scallops Oysters Mussels Cockles Lobsters Crabs Prawns chain omega3’s per100g)
Charity Registration No: 1003904