Fish is a high-quality lean protein that is recommended by the American Heart Association and our Dietary Guidelines. However, about 90% of Americans do not meet the recommended intake of two servings of seafood per week. There are numerous options available to help you meet these recommendations, and varying your seafood intake is the best way to get the health-supporting nutrients fish contains while minimizing the risk of certain chemicals that may build up in fish over time. This article provides a guide to the healthiest fish to include in your diet.
Sardines are considered the best fish to eat due to their affordability, shelf-stability, and high nutritional content. Canned sardines are packed with marine-based omega-3 fatty acids, calcium, and vitamin D, making them a nutritious choice. Salmon is another top choice for its similar nutritional benefits and less fishy taste. Trout, Arctic char, and Halibut are also excellent options rich in beneficial nutrients such as omega-3s, protein, and vitamin B12. Shrimp, cod, branzino, anchovies, mussels, scallops, crab, flounder, and tuna are additional healthy fish choices that provide essential nutrients.
The benefits of eating fish twice a week include providing high-quality protein, vitamin D, and marine-based omega-3 fats that protect against various health issues. Fish consumption has been associated with a lower risk of conditions such as high blood pressure, heart disease, depression, arthritis, and dementia. Oily fish such as salmon, trout, sardines, and anchovies are rich in omega-3 fats, while high-protein fish options include anchovies, cod, halibut, salmon, shrimp, trout, and tuna. The calorie content of fish varies, with oily fish having higher calorie counts than lean fish options.
While consuming fish is beneficial for health, there are certain types of fish to avoid due to high mercury levels, such as king mackerel, marlin, orange roughy, shark, swordfish, tilefish, and bigeye tuna. It is recommended to consult resources like the Monterey Bay Aquarium Seafood Watch and look for certifications like the Marine Stewardship Council’s blue label to ensure environmentally sustainable fish choices. The debate on whether fish oil supplements are as good as eating fish continues, with mixed results in studies. Fish oil supplements may be beneficial for lowering blood pressure, triglyceride levels, and improving rheumatoid arthritis symptoms.
In conclusion, including a variety of fish in your diet can provide essential nutrients and health benefits. Mixing up your seafood choices, opting for lower mercury fish, and considering supplements if you do not eat fish regularly can help you maintain a healthy diet. Consult your healthcare provider before adding fish oil supplements to your routine, especially if you are taking certain medications. By making informed choices about the fish you eat, you can support your overall health and well-being.
