Oily fish or as I remember it - SMASH (Sardines, Mackerel, Anchovies, Salmon, Herring) - is a fantastic source of omega-3 fatty acids, as well as vitamin D, some B vitamins and Selenium. It’s also a good source of protein. What’s not to like?
Research indicates that regular oily fish consumption helps to protect against cardiovascular disease, prostate cancer, rheumatoid arthritis, age-related vision loss and dementia.
Furthermore OMEGA-3 regulate cholesterol levels (increase HDL - good cholesterol, while decreasing LDL - bad cholesterol) and reduce blood pressure.
OMEGA-3 fatty acids are considered essential fatty acids, it means that they are necessary for good health, but human body can’t make them. That’s why is so important to get enough of them through diet.
I recommend eating at least 2-3 portions of oily fish per week.
Have a lovely week everyone!