More Fish Facts

Canada's Food Guide recommends eating at least two servings of fish each week to help lower the risk of cardiovascular disease. The omega-3 fats found in fish and fish oils help reduce the stickiness of our blood so it is less likely to clot, an important factor in lowering the risk of strokes and heart attacks.

Most of us count on getting our omega-3's from salmon or trout. In a recent television show, Dr. Oz suggested we look to younger and smaller fish like sardines and herring. A 3-ounce serving of Atlantic sardines contains 22 grams of protein and approximately 340 mg of calcium which is more than that found in a glass of milk. Sardines also contain generous amounts of iron, vitamins B12 and E, potassium, and a bit of vitamin D. Low in mercury, they are on the list of environmentally friendly fish.

Consider the following tips:

• If possible, buy sardines canned in water. If you buy them canned in oil, drain off some of the oil.
• For a different taste, buy sardines canned in tomato sauce.
• Give your salad a protein boost--toss in a few sardines.
  
• Serve on a cracker as a mid-day snack.