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Oily fish: mighty omega-3 or codswallop?

Interest in the health benefits of oily fish started when researchers observed that Eskimos, who

eat mainly oily fish, had fewer heart attacks and strokes than average.

Oily fish such as salmon, mackerel and sardines are said to help against cardiovascular disease,

prostate cancer, age-related vision loss and dementia.We've teamed up with theBritish Dietetic Association BDA!to e"amine what the evidence says a#out

the supposed health #enefits of oily fish.

Oily fish such as salmon, mackerel and sardines are a good source of vitamin D, protein, some B vitamins and

selenium. $t is also a rich source of omega-% fatty acids, a type of fat good for our health

he evidence

!ardiovasc"lar disease

&he ( )cientific Advisory *ommittee on +utritionreviewed the evidence on the health #enefits of fish

D, /0.%k#!in 1223. $t said a 4large #ody of evidence4 suggests that fish consumption, particularly

of oily fish, reduces the risk ofcardiovascular disease. )tudies have found that eating oily fish can

lower #lood pressure and reduce fat #uild-up in the arteries. &he evidence is strong enough to warrant

a government recommendation that we eat at least two portions of fish per week, of which one should

#e oily.

#rostate cancer

&he evidence for oily fish's effect on prostate cancer is so far inconclusive. )ome limited research

suggests that eating fish may reduce the risk of developing prostate cancer. 5owever, this is not

#acked up #y other studies so we can6t #e sure of this effect.

$ementiaA 1271 review D, 328.0%k#!looked into whether consuming more omega-%, a type of healthy fat

found in oily fish, could reduce our risk of dementia. &he review looked at studies of healthy 82-year-

olds who took omega-% capsule supplements for si" months. &he review concluded there was no

#enefit in preventing decline in #rain function and dementia when healthy older people take omega-%.

&he review suggested that longer term studies would offer researchers a #etter opportunity for

identifying the possi#le #enefits of omega-% in preventing dementia.

%oss of vision

A well-conducted review in 122found there was some evidence that eating oily fish two or more

times a week could reduce the risk of age-related macular degeneration,a common cause of

http://www.bda.uk.com/http://www.bda.uk.com/http://www.bda.uk.com/http://www.sacn.gov.uk/pdfs/fics_sacn_advice_fish.pdfhttp://www.sacn.gov.uk/pdfs/fics_sacn_advice_fish.pdfhttp://www.sacn.gov.uk/pdfs/fics_sacn_advice_fish.pdfhttp://www.sacn.gov.uk/pdfs/fics_sacn_advice_fish.pdfhttp://www.nhs.uk/conditions/cardiovascular-disease/pages/introduction.aspxhttp://www.nhs.uk/conditions/cardiovascular-disease/pages/introduction.aspxhttp://www.nhs.uk/Conditions/Cancer-of-the-prostate/Pages/Introduction.aspxhttp://onlinelibrary.wiley.com/doi/10.1002/14651858.CD005379.pub3/pdfhttp://onlinelibrary.wiley.com/doi/10.1002/14651858.CD005379.pub3/pdfhttp://www.nhs.uk/conditions/dementia-guide/pages/symptoms-of-dementia.aspxhttp://www.nhs.uk/news/2010/July07/Pages/omega-3-oily-fish-may-slow-amd.aspxhttp://www.nhs.uk/news/2010/July07/Pages/omega-3-oily-fish-may-slow-amd.aspxhttp://www.nhs.uk/conditions/macular-degeneration/pages/introduction.aspxhttp://www.nhs.uk/conditions/macular-degeneration/pages/introduction.aspxhttp://www.nhs.uk/conditions/macular-degeneration/pages/introduction.aspxhttp://www.bda.uk.com/http://www.sacn.gov.uk/pdfs/fics_sacn_advice_fish.pdfhttp://www.sacn.gov.uk/pdfs/fics_sacn_advice_fish.pdfhttp://www.nhs.uk/conditions/cardiovascular-disease/pages/introduction.aspxhttp://www.nhs.uk/Conditions/Cancer-of-the-prostate/Pages/Introduction.aspxhttp://onlinelibrary.wiley.com/doi/10.1002/14651858.CD005379.pub3/pdfhttp://www.nhs.uk/conditions/dementia-guide/pages/symptoms-of-dementia.aspxhttp://www.nhs.uk/news/2010/July07/Pages/omega-3-oily-fish-may-slow-amd.aspxhttp://www.nhs.uk/conditions/macular-degeneration/pages/introduction.aspx

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#lindness in older people. 5owever, the reviewers said the results should #e interpreted cautiously

due to weaknesses in the research.

he dietitian&s verdict

Alison 5orn#y, a dietitian and BDA spokesperson, says if there's one food that's good for your heart,

it's oily fish.

)he says9 4&he #enefits of eating at least two portions of fish a week, including one of oily fish, include

keeping your #lood pressure at a healthy level and improving #lood lipids, #oth of which reduce your

risk of cardiovascular disease, the #iggest killer in the (.

4:emem#er that you can get your omega-% from a range of oily fish. &inned sardines and mackerel,

for e"ample, are an easy and cheap way to stock up the store cup#oard. ;aten on toast with a side

salad, this makes a