The National Health Service (NHS) has issued new dietary guidance urging households across the UK to incorporate more fish into their meals, emphasising that even frozen or canned varieties provide significant health benefits. The advice comes as part of broader recommendations to help Brits maintain a balanced diet and reduce the risk of chronic diseases.
Fish as a key superfood
According to the NHS, fish is an excellent source of high-quality protein and contains essential vitamins and minerals. The health authority specifically highlights oily fish, which are rich in omega-3 fatty acids known to help prevent heart disease. The NHS states: “Aim to eat at least two portions of fish a week, including at least one portion of oily fish.”
Oily fish include salmon, trout, herring, sardines, pilchards, and mackerel. Non-oily varieties such as haddock, plaice, coley, cod, tuna, skate, and hake are also beneficial but contain lower levels of omega-3 fats.
Fresh, frozen, or canned: flexibility for consumers
The NHS advises that consumers can choose from fresh, frozen, or canned fish, making it easier to incorporate into daily meals regardless of budget or access. However, it warns that canned and smoked fish can be high in salt, so labels should be checked carefully. The guidance notes: “Most people should be eating more fish, but there are recommended limits for some types of fish.”
For example, pregnant women and those planning to become pregnant are advised to avoid certain fish high in mercury, such as shark, swordfish, and marlin, and limit tuna intake to no more than two fresh tuna steaks or four medium-sized cans per week.
Salt reduction remains a priority
Alongside the fish recommendation, the NHS stresses the importance of reducing salt intake. Adults should consume no more than 6g of salt per day (about one teaspoon). The health body warns: “Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.”
The NHS points out that approximately three-quarters of the salt people consume is already present in purchased foods, including breakfast cereals, soups, breads, and sauces. Reading food labels is key: products with more than 1.5g of salt per 100g are considered high in salt. Children aged 11 and over should follow the same 6g limit, while younger children need even less.
Practical tips for a balanced diet
By following these simple guidelines—eating at least two portions of fish weekly, choosing a variety of types, and monitoring salt intake—Brits can significantly improve their dietary habits and long-term health outcomes. The NHS encourages using food labels to make informed choices and opting for fresh or frozen fish when possible to minimise added salt.
