Eat more fish, including a portion of oily fish.

Fish is a good source of protein and contains many vitamins and minerals.

Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish.

Oily fish are high in omega-3 fats, which may help prevent heart disease.

Oily fish include:

salmon
trout
herring
sardines
pilchards
mackerel

Non-oily fish include:

haddock
plaice
coley
cod
tuna
skate
hake

You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt.

Most people should be eating more fish, but there are recommended limits for some types of fish.