Eat more fish – including a portion of oily fish

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease.


Oily fish include:


salmon
mackerel
trout
herring
fresh tuna
sardines
pilchards.
Non-oily fish include:


haddock
plaice
coley
cod
canned tuna
skate
hake
If you regularly eat a lot of fish, try to choose as wide a variety as possible.


You can choose from fresh, frozen and canned: but remember that canned and smoked fish can be high in salt.