Research
Hormonal
Consuming at least two portions of oil-rich fish per week (providing ~0.45g long-chain n-3 PUFAs daily) is recommended to protect against fatal heart disease.
Aim to eat two portions of fish weekly, ensuring one is an oil-rich variety like salmon, mackerel, or sardines (fresh, canned, or frozen) to get protective long-chain n-3 fatty acids.
ModerateSupportsMEDIUM confidence
On the basis of this conclusion, in 2004 the Scientific Advisory Committee on Nutrition advised the UK government to adopt the population-wide dietary recommendation to eat at least two portions of fish per week, of which one should be oil-rich, equivalent to 0.45 g of the long chain n-3 fatty acid per day.
Why this rating
Evidence is described as 'strong, but not yet conclusive'.
Source
The health effects of dietary unsaturated fatty acids
J. Lunn et al. · Nutrition Bulletin · 2006
DOI 10.1111/j.1467-3010.2006.00571.x
narrative_reviewCited 393×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Replacing saturated fatty acids with unsaturated fatty acids (monounsaturated or polyunsaturated) reduces plasma LDL cholesterol, thereby reducing the risk of cardiovascular disease.Good
- Trans-fatty acids are harmful to health, being as bad or worse for heart health than saturated fatty acids, and should be minimized.Good
- Adequate intake of long-chain n-3 PUFAs (DHA/EPA) during pregnancy and lactation is critical for the normal neurological development and cognitive function of the infant.Good
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