Healthy and delicious diet of oily fish to reduce cholesterol level

WHEN thinking about fish, white fish like cod and haddock from our local chippie often springs to mind.

But did you know that another type of fish – oily fish – can help keep your heart healthy?

An estimated six out of 10 people in the UK have high cholesterol.

Oily fish like salmon, sardines, mackerel, fresh tuna and kippers are packed with omega-3, a type of fat known to help reduce harmful cholesterol in the bloodstream.

Q Can you give me some ideas on how to fit omega-3-rich salmon into my diet?

A You could start your day with a delicious plate of scrambled eggs and salmon or have tinned salmon with low fat mayonnaise as a sandwich filler for lunch.

Try serving up salmon steaks or fillets with spinach and lemon mash for a scrumptious evening meal.

Q I really don’t like oily fish but heard it is good for me, so I want to eat it. Are there any ways I can prep it so it is more enjoyable?

A Why not try some of the following dishes and see which ones might tickle your taste buds:

Make your lunchtime salad more interesting by adding some mackerel;

For a quick, easy snack, try sardines or mackerel on wholemeal toast;

Use salmon or fresh tuna instead of cod and haddock in your fish curry or pie;

Make your own omega-3 tasty fish balls with fresh tuna;

Top your jacket potato with some tinned tuna with added omega 3, mixed with lemon juice and fresh herbs;

Marinate fresh tuna with garlic and parsley and serve with butter beans.

Keep cholesterol levels healthy by eating a diet rich in fruit, vegetables and oily fish and exercising daily.

source: walesonline