We have two coastlines and long-established fish markets — yet fish is a guest at our table rather than a resident. The evidence says that deserves review.
The recommendation
The American Heart Association recommends one to two servings of fish or seafood a week — such as salmon, mackerel, sardines and trout — to reduce cardiovascular disease risk[1]. Guidelines point to two or more servings of fatty fish weekly to obtain sufficient omega-3 for preventing cardiovascular events[2].
recommendation
cardiovascular risk
prevention studies
The numbers
Research indicates that two 150-gram servings a week may reduce cardiovascular disease risk by about 8%[3]. Evidence from secondary prevention studies suggests 0.5–1.8 grams a day of EPA+DHA — from fatty fish or supplements — significantly reduces subsequent cardiac and all-cause mortality[2]. One to two seafood meals a week is appropriate for reducing risk of cardiovascular disease, ischaemic stroke and sudden cardiac death[3].
From our own waters
- Hamour, sha'ri, safi and najil — well-known Gulf fish.
- Sardines and mackerel (bagha): the highest in omega-3 and the cheapest — and canned sardines are an excellent practical option.
- Muhammar with fish: our traditional dish already pairs fish with rice — a ready starting point.
Important notes
- Method changes the equation: fish deep-fried in heavy oil loses part of its advantage — grilled or baked is better.
- Oil doesn't replace the fish: start from the plate; discuss supplements with your doctor.
- For pregnant women: some large predatory fish are restricted for mercury content — consult your doctor.
- And add olive oil: the largest trial in the field combined both in one pattern (PREDIMED).