Get the most out of it.
Fish is a part of healthy diet plans. Experts suggest eating at least eight ounces of fish per week, but research shows that Americans eat only a third.
Not all fish are the same. It’s vital to get the best out of your food.
Best Fish: High Omega-3s
Omega-3 fatty acid, found in oily, fatty fish, can benefit your heart in many ways. Even a few 4-ounce portions of seafood per week with omega-3 fatty acids can reduce your risk of heart disease by 36%. Omega-3s may also reduce your risk of stroke and Alzheimer’s.
These healthy acids are found in:
- Salmon
- Herring
- Anchovies
- Sardines
- Trout
Best Lean Fish
Lean seafood is lower in calories and has more protein than fatty seafood. Low-fat fish such as tilapia and cod have less than 120 calories per 3-ounce serving but are still high in protein.
Cod and tilapia are good options if you do not like fish but would like to include more seafood in your diet. The taste of either is not very fishy. The flavour tends to be similar to a sauce or marinade.
Best Shrimp
Although technically crustaceans, they are still good choices for seafood. It is low in mercury and calories and high in proteins. Shrimp make up about half of all seafood consumed in the U.S. They are higher in cholesterol than other fish. The omega-3s are also low.
Worst Fish: Mercury-rich fish
Adults who have too much Mercury can suffer brain and nerve damage. Mercury can also affect the development of babies and young children.
Included in the list of fish to avoid are:
- Imported swordfish
- Imported marlin
- Shark
- Tilefish
King Mackerel
In general, mackerel is a good source of Omega-3s. Most can be included in a healthy diet. King mackerel, especially those caught in the Pacific Ocean, are high in Mercury. Doctors warn that pregnant women and young children should completely avoid king mackerel.
Worst Color: Orange Roughy
This fish, which is also called slimehead, can live for up to 150. This means that they have been exposed to harmful elements like Mercury for a very long time. They’re not a good option for a healthy diet.
It depends: Tuna
Like mackerels, tuna also has different mercury levels. Avoid bluefin or bigeye tuna. Albacore tuna, which is rich in omega-3s but shouldn’t be eaten more than once per week, has a high level of omega-3s. Yellowfin is no different. If you’re looking for a great source of protein, canned light tuna is the way to go. It can be consumed up to three days a week.
The In-Between Bunch
These fish types are not all the same. These fish are not so high in Mercury to be avoided, but don’t contain many omega-3s. Included are:
- Chilean Sea Bass
- Halibut
- Mahi Mahi
- Monkfish
- Snapper
Wild-Caught vs. Farm-Raised
It’s not as complicated as you might think. Farm-raised fish are raised in tanks, while wild-caught fish live in their native waters. It’s not always easy to tell which is healthier for you. Mercury can be found in both types. It depends on the kind of fish. Farm-raised fish tend to have more Omega-3s, and wild-caught fish tend to be lower in saturated fatty acids.
