Now that Thanksgiving is over, some people may be tired of turkey and looking for something other than leftovers to eat.
Fish is often praised as a nutritional supplement that provides a range of health benefits.
Rich in essential nutrients such as omega-3 fatty acids, high-quality protein and a variety of vitamins and minerals, can make seafood for a solid choice in an overall balanced diet.
However, not every species of fish is a fresh catch a nutritional perspective.
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Michelle Routhenstein, a New York-based dietitian and owner of the website Entirely Nourished, said, “Not all fish are equal when it comes to their nutritional profile, so choosing specific fish may be more beneficial to your health.”
Read on for which fish choices deserve a permanent place on your plate – and what can be avoided.
Some fish are better for your health than others. Read on to see the difference. (iStock)
‘Best’ fish for your health
Salmon
There are good reasons why this fish gets a lot of love from health professionals.
“Salmon is one of the best choices for healthy fish. It is high in omega-3 fatty acids help cardiovascular and brain health – and also rich in protein,” says Lauri Wright, a registered dietitian nutritionist and associate professor at the University of South Florida’s College of Public Health.
Salmon is high in omega-3 fatty acids, which is an important part of any balanced diet. (iStock)
Research shows that omega-3 consumption reduces overall mortality from heart disease, Wright said.
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“Furthermore, omega-3 provides a modest reduction in high blood pressure and significant reduction in triglycerides,” she said.
“In addition to the cardiovascular benefits, omega-3 fatty acids also have anti-inflammatory properties, making them beneficial for people suffering from arthritis.”
Sardines
Sardines are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – omega-3 fatty acids – which provide anti-inflammatory benefits for heart health, Routhenstein noted.
“Sardines have one too unique nutritional profile because they are rich in calcium, which helps with bone health and heartbeat regularity,” she said.
Although sardines may not sound like the tastiest meal, this fatty fish is rich in EPA and DHA. It is also filled with calcium. (iStock)
In addition to praising sardines for being packed with omega-3 fatty acids, Wright said sardines are high in vitamin D and are also cheap.
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If you want to add more sardines to your diet, Wright has a few simple ideas.
Spread a cracker with mustard and a sardine. Fry the sardines in oil, garlic, onions with a little lemon juice and salt and pepper to get rid of the strong fishy taste and serve with rice. Replace sardines with lox on top of a bagel.
Halibut
According to Routhenstein, halibut is rich in selenium, a heart-healthy antioxidant that reduces inflammation and oxidative stress.
Halibut is a heart-healthy dish known to reduce inflammation and benefit the immune system. (iStock)
“Halibut is also a good source of vitamin B6, which is beneficial for immune, nerve and liver health,” says Routhenstein.
Red snapper
Pass the red snapper, please.
Rich in potassium and shown to improve blood pressure, red snapper is an option to add to your healthy meal plan. (iStock)
“Red snapper is a rich source of potassium, which helps improve blood pressure and arterial health,” says Routhenstein, noting that this fish is also a good source of protein and B vitamins.
‘Worst’ fish for your health
Sole
Sole has a high risk of contaminants and is low in heart-healthy nutrients such as omega-3 fatty acids, potassium and magnesium, Routhenstein warned.
Sole is low in omega-3 fatty acids, potassium and other heart-healthy nutrients compared to other fish. (iStock)
“That’s true rich in sodium compared to potassium, which can increase blood pressure,” says Routhenstein.
Farmed tilapia
Another fish you may want to stay away from is farmed tilapia.
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It “contains high levels of pollutants, antibiotics and omega-6 fatty acids that can be pro-inflammatory and negatively contribute to your health goals,” Routhenstein said.
Although tilapia is a common menu item, this fish can actually have a negative impact on your health goals. (iStock)
Shark
It’s worth noting that this fish may not be good for your healthsaid Wright.
“Shark contains very high levels of mercury, a neurotoxin. Pregnant women and children should avoid it completely. In addition, the shark population is also declining,” says Wright.
While this may not be the most popular fish, if you see shark on the menu, know that it has very high mercury levels. (iStock)
Tuna
Tuna can be controversial, so Routhenstein set the record straight.
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“Tuna is a rich source of vitamins B6 and B12, which help support immune, hormonal and nerve health,” says Routhenstein.
“However, tuna is not a great source of anti-inflammatory omega-3 fatty acids, and it is high in mercury. So if you enjoy it, you should try to limit it to once to twice a week.”
Tuna is high in vitamins but lacks other important nutrients, so enjoy this fish only a few times a week. (iStock)
Due to its high mercury content, it may need to be avoided by certain individuals, including children, and women who are pregnant or breastfeeding.
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Wright noted that the basic guideline is to choose light tuna and limit it to less than two servings per week.
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“A 300-pound woman can eat almost two 300-pound cans of light tuna per week and stay within the EPA’s recommended safe zone for mercury,” says Wright.
Light tuna is recommended to limit the amount of mercury consumption. (iStock)
“A four- or five-year-old child should only eat about four ounces of light tuna per week,” Wright added, noting that guidelines for albacore tuna vary.
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“Children should avoid this type of tuna altogether, and women of childbearing age should consume no more than four ounces per week,” says Wright.
