What is the Healthiest Fish to Eat?
Prioritize fish low in mercury, high in omega-3s
Prioritize fish low in mercury, high in omega-3s
Doctors often recommend eating fish for a heart-healthy diet. Fish provides high-quality protein and is rich in omega-3 fatty acids, which are good for your heart.
Not all fish provide the same health benefits. Some types are healthier than others. The best choices contain omega-3 fatty acids and have low levels of harmful substances like mercury.
“Eating fish can offer a lot of heart benefits,” says Austin Robinson, MD, a cardiologist at Scripps Clinic Anderson Medical Pavilion in La Jolla. “Fish rich in omega-3 fatty acids are a cornerstone of the Mediterranean diet, which has been shown to reduce risk of cardiovascular disease.”
Omega-3 fatty acids are a type of healthy fat, which can help lower the risk of heart disease, stroke and heart failure. They also help reduce inflammation, support gut health and brain health.
“Dietary fish can also be a good source of protein and may avoid some drawbacks of simply taking fish oil supplements,” Dr. Robinson says. “However, you should be mindful to avoid fried fish and selective about the type of fish you eat.”
What is the healthiest fish to eat?
Fatty fish are often considered the healthiest type of fish, including salmon, mackerel, sardines, herring, lake trout and albacore tuna.
Other types of fish and shellfish — including cod, catfish, tilapia and shrimp — also contain omega-3s but not in high amounts.
The American Heart Association recommends eating two servings of nonfried fish, especially fatty fish, or shellfish every week for better heart health. A serving is 3 ounces.
Wild caught vs. farmed raised
Deciding whether to buy farmed or wild-caught fish involves weighing several factors. Each choice has its benefits and drawbacks.
Farmed-raised fish are grown in controlled environments, which can lead to a more consistent product. These fish often contain higher omega-3 levels due to their diet. Yet, the use of antibiotics to prevent disease and environmental impacts can be a concern.
Wild-caught fish are those that swim freely in natural waters. This often makes their meat leaner and tastier. However, mercury levels are a concern. Some wild-caught fish have higher mercury levels than others.
When selecting fish, consider both health benefits and sustainability to make informed choices.
Fish to avoid
Fish with high mercury levels can be dangerous, especially for pregnant women and children.
Mercury pollution from factories contaminate water, disrupt the food chain and pose health risks to people who consume the affected fish.
Some fish contain more mercury than others, including:
- King mackerel
- Marlin
- Orange roughy
- Shark
- Swordfish
- Tilefish from the Gulf of Mexico
- Big eye tuna
The FDA and the EPA recommend eating fish that have low mercury levels. These include salmon, sardines and trout.
Organizations like the Monterey Bay Aquarium’s Seafood Watch can provide guidance on sustainable and healthy fish.
Adding fish to your diet
Incorporating fish into to your diet can be simple and fun. The secret is to choose wisely and get creative in the kitchen. You can grill, bake or toss fish into salads. It is a flexible protein that pairs well with many meals.
Here are a few ways to enjoy fish in your meals:
- Choose light tuna for your sandwiches or salads.
- Grill salmon with a touch of lemon and herbs for a nutrient-rich main course.
- Toss sardines into your pasta for a boost of omega-3s.
More heart-healthy options
If you can’t eat fish or don’t like it, there are other sources of omega-3 fatty acids. Walnuts and canola oil are good choices.
“Talk to your doctor or dietitian for help with a heart-healthy diet. They can suggest alternatives that fit your needs and tastes,” Dr. Robinson says.