From the Guidelines
A plant-based diet combined with fish is a highly recommended healthy option, as it provides the nutritional benefits of plant foods along with the unique nutrients found in fish, including essential omega-3 fatty acids. This approach, sometimes called a pescatarian diet, combines the benefits of plant foods, such as fiber, antioxidants, vitamins, and minerals, with the high-quality protein and omega-3 fatty acids found in fish, which support heart and brain health 1. The omega-3 fatty acids, particularly EPA and DHA, found in fish have been shown to decrease the risk of arrhythmias, thrombosis, and heart attack, as well as improve endothelial function and reduce inflammatory responses 1.
To implement this diet effectively, it is recommended to aim for a variety of colorful vegetables, fruits, whole grains, legumes, nuts, and seeds as the foundation, and include fatty fish like salmon, mackerel, sardines, or trout 2-3 times weekly for optimal omega-3 intake 1. It is also important to be mindful of mercury exposure by limiting high-mercury fish like shark, swordfish, king mackerel, and tilefish.
Some key characteristics of a healthy diet that includes fish are:
- Saturated fatty acids should account for less than 10% of total energy intake, replaced by polyunsaturated fatty acids
- Trans-unsaturated fatty acids should be limited to as little as possible
- Salt intake should be less than 5g per day
- Fiber intake should be 30-45g per day from wholegrain products, fruits, and vegetables
- Fish should be consumed at least twice a week, with one serving being oily fish 1.
Overall, a plant-based diet combined with fish can provide numerous health benefits, including reduced risk of heart disease, improved cognitive function, and potentially longer lifespan, making it a highly recommended healthy option 1.
From the Research
Combined Plant-Based Diet and Fish Consumption
- A plant-based diet combined with fish can be a healthy option, as it provides essential omega-3 fatty acids found in fish, which can help protect against heart disease and other health conditions 2, 3.
- The Department of Health recommends eating two servings of fish a week, one of which should be oil-rich fish, to obtain essential omega-3 fatty acids 2.
- Fish consumption has been shown to have nutritional benefits, including proteins, vitamins, minerals, and omega-3 polyunsaturated fatty acids (PUFAs), which may protect against coronary heart disease mortality and stroke 3.
- However, it is essential to balance the risks and benefits of fish consumption, considering the potential health risks derived from environmental contaminants found in fish 3.
- Studies have also explored the application of natural food-based strategies, including fish consumption, in disease management, particularly for dyslipidemia and cardiovascular risk reduction 4.
Key Considerations
- The frequency of fish consumption, meal size, and choice of fish species are crucial in balancing the benefits and risks of a regular fish consumption 3.
- Omega-3 fatty acids, particularly EPA and DHA, have been attributed to the positive effects of fish consumption on dyslipidemia and heart diseases 4.
- However, the association between omega-3 fatty acids and major cardiovascular endpoints is still a topic of controversy, with some studies suggesting little or no effect on all-cause CVD or coronary heart disease mortality 5.
- A diet that includes oily fish, fish oils, and seeds rich in omega-3, along with a plant-based diet, may be beneficial in reducing the risk of CVD events and arrhythmias 5.