5 of The Healthiest Fish to Eat and 5 to Avoid

If you're looking to add more fish to your diet, you might be wondering which ones are the healthiest to eat. In this video, we'll share 5 of the healthiest fish to eat, as well as five to avoid. Among the healthiest fish are salmon, tuna, herring, and sardines. These fish are all high in omega-3 fatty acids, which are good for your heart and your brain. On the other hand, you should avoid fish like swordfish, tilefish, and sharks, which can be high in mercury. So, choose your fish wisely and enjoy the health benefits that come with it!

✅ HEALTHIEST FISH TO EAT
✅ Herring
Herring has the highest omega-3 fatty acids content compared to most fish. The omega-3 fatty acid is essential to the human body for many cellular functions. However, our body cannot synthesize this nutrient independently, so it is needed from external sources.

✅ Rainbow Trout (and some types of Lake)
Rainbow trout is low in mercury and sustainable fish and is deemed the “best choice” by the Food and Drug Administration. It is a beautiful, colorful fish with rich content of omega-3 fatty acids.

✅ Salmon, Wild-Caught (including canned)
This versatile fish is renowned for being one of the best sources of omega-3 fatty acids. Wild-caught salmon is preferred over farmed due to less exposure to contaminants and pollutants.

✅ Sardines, Wild-Caught (including canned)
Did you know that sardines were named after 'Sardinia,' an Italian island? It is because of the abundance which was found there. They can be enjoyed fresh or canned, but many people use the canned version due to its high perishability.

✅ Atlantic Mackerel
If you are a fan of mackerel fish, opt for the Atlantic mackerel instead of king mackerel due to its lower mercury content. These little fish are a significant source of nutrition. In addition to being high in protein and healthy fats, Atlantic mackerel also consists of vitamin B12, iron, potassium, and selenium.

✅ FISH TO AVOID
✅ Orange Roughy
These fish are undoubtedly nutritious with low carbohydrate levels but do not be hasty in buying this fish because it has some drawbacks to it as well. Also known as slimeheads, these fish have a life of almost 150 years or more. It means they have been around long enough to consume plenty of unhealthy elements like mercury.

✅ Halibut, Wild-Caught (Atlantic)
Halibut do not contain many omega-3 fatty acids. Other concerns are that halibut have high mercury levels and purine content. Purine breaks down in the body to ultimately form uric acid, contributing to gout and kidney stones.

✅ Salmon, Farmed in Pens (Atlantic)
Atlantic salmon contributes to pollution and interspecies mixing, polluting the surrounding environment with fish waste, excess fish feed, medicines given to fish, and cleaning chemicals used for cleaning fish pens. They are often treated with antibiotics to combat diseases and sea lice.

✅ Bluefin Tuna
Bluefin tuna contains high mercury levels and PCBs, so the ECF discourages consuming this fish. The World Wildlife Fund (WWF) stated bluefin tuna is an endangered species and warned that the fish population is depleting as it is overfished. Instead, you can substitute it with tinned sardines or even organic tinned chicken.

✅ King Mackerel
Mackerel is a particularly brilliant source of omega-3s to be incorporated into your regular diet. However, king mackerel, which is caught in the Pacific Ocean, is full of mercury. King mackerel is a vast predator fish, closest to the top of a food chain.

✅ IMPORTANT
This list might change over time because the industry is changing. Unless there is proper management, there can be a severe depletion rebound in a few years. If ever in doubt, check Monterey Bay Aquarium's Seafood Watch or NOAA Fisheries for detailed updates on various fisheries tracked by the US government.

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