You can reduce your risk of dying of heart disease by a whopping 36% simply by increasing the amount of fatty fish in your diet. 

A recent Harvard analysis of 20 studies involving hundreds of thousands of participants indicated that eating one or two 85 gram servings of oily fish each week can help fight heart disease.

Heart disease accounts for 29.9% of all deaths each year in Australia, about 44,000 people. As a nation we need to do all we can to turn that figure around.

The benefits of eating fish have long been known. It is the only readily available source of long-chain omega 3 fatty acids, and also rich is Vitamin D, selenium, and protein. These omega-3 fats lower blood pressure and heart rate, improve blood vessel function, and lower blood triglycerides.

In addition to reducing the risks of cardiovascular disease, children are less likely to develop asthma if they eat fish regularly, and the elderly may lower their risk of dementia and prostate cancer. Eating fish when pregnant has been found to improve the eyesight of babies as the omega-3 is transmitted through breastmilk; and fish has found to relieve inflammatory symptoms such as arthritis, psoriasis and autoimmune disease.

What are the best types of fish to eat?

The National Heart Foundation recommends that Australians eat at least 500mg per day of omega-3. Consider supplementing two-or-three serves of fish per week with fish-oil supplements. Rich sources of omega-3 fatty acids can be found in oily fish such as salmon (canned or fresh), canned sardines, some varieties of canned tuna, trout, flathead and gemfish.

What about mercury?

You need to be aware of the risks of inadvertently consuming too much mercury, especially if you are pregnant. Mercury affects the development of the nervous system in children, and can cause muscle and joint pain and an increased risk of heart attack. Pregnant women, nursing mothers, women planning a pregnancy and children are advised to eat no more than one 150gm serve per fortnight of shark, swordfish, marlin and southern blue-fin tuna each fortnight.

There are more than 1500 fishmongers listed Australia-wide in the Yellow Pages. Start your new heart-friendly diet today.