Omega 3 fats are a type of polyunsaturated fat (good fat). There are two types of Omega 3 fats; those found in plants and those found in fish. Studies have shown that eating Omega 3 fats in sufficient quantities can reduce your risk of heart disease.
Marine omega 3 fats are found in fish, particularly oily fish. Fish with the highest amount of omega 3 fats include:
Sardines
Atlantic salmon
Mackerel
Southern bluefin tuna
Trevally
Other fish such as barramundi, bream, flathead, and seafood such as arrow squid, scallops and mussels are also good sources of Omega 3.
Good sources of plant-based omega 3 fats include flaxseed, soybean and canola oils and canola based margarine spreads.
Quantity Omega 3 per 150g serve (mg’s)
Fresh Fish
> 500
Blue Mackeral, Atlantic/Australian Salmon, Blue- eye Trevally
400-500
Australian Sardine, Silver Perch
300-400
Smoked Cod, Rainbow Trout, Flathead
200-300
Whiting, Bass, Silver Trevally, Dory, Coral Trout, Snapper, Barramundi, Mullet
Canned Fish
> 1500
Canned Sardines, some varieties Canned Salmon
500 – 1000
Canned Salmon, some varieties Canned Tuna
300 – 500
Canned Tuna
Seafood
500 – 600
Squid, Oyster
300 – 500
Mussel, Octopus, Scallops
Heart Foundation Recommendations
To reduce your risk of heart disease: 500 mg/day Omega 3 fats People with heart disease: 1000 mg/day Omega 3 fats To reduce your Triglycerides (type of cholesterol): 4000mg/day Omega 3 fats under medical supervision
So how to we reach these levels?
The Heart Foundation recommends we aim for at least 2-3 serves of fish each week and top up these levels with Omega 3 enriched foods and supplements. Your dietitian can assist you with a meal plan most appropriate for you!
Please Note: The Omega 3 fats found in fish and other marine are your bodies preferred Omega 3 source, as this is more easy to digest by the body. Many foods have been enriched with Omega 3 fats. For example juice, yoghurt, margarines and breads. These foods can be helpful to top up your Omega 3 levels, but it is important to read the label to determine exactly how much Omega 3 is in the product. Many foods are still quite low in Omega 3.
Tips to help you increase your intake of omega 3 fats
? Aim to include 150g’s fish at least 2-3 times per week.
? Choose canned fish in springwater such as tuna, salmon and sardines
? Eat fish as a snack on vita weats biscuits
? Include tinned fish on a sandwich or salad at lunch time
? Add fish to pasta, curry or casseroles for dinner
? Fish is very versatile – enjoy it steamed, baked or barbecued.
? Eat fish whole with lemon, herbs and salad
Acknowledgement: The National Heart Foundation of Australia
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