From salmon to shark, here are the best and worst fish for your health

Now that Thanksgiving is over, some people might be tired of turkey and looking for something other than leftovers to eat.

Fish is often hailed as a nutritional heavyweight that offers numerous health benefits.

Rich in essential nutrients such as omega-3 fatty acids, high-quality protein, and a variety of vitamins and minerals, seafood can be a solid choice in an overall balanced diet.

However, not all types of fish are a fresh catch from a nutritional standpoint.

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Michelle Routhenstein, a New York-based dietitian and owner of the website Fully Nourished, said, “Not all fish are equal when it comes to their nutritional profile, so choosing specific ones may be more beneficial for your health.” »

Read on to find out which fish choices deserve a regular place on your plate and which can be avoided.

Some fish are healthier than others. Read on to see the difference. (iStock)

The “best” fish for your health

Salmon

There are good reasons why this fish gets a lot of love from medical professionals.

“Salmon is one of the best choices for a healthy fish. It's high in omega-3s – fats that contribute to cardiovascular and brain health – and also high in protein,” said Lauri Wright, registered dietitian nutritionist and professor. associate professor at the University of South Florida. College of Public Health.

Salmon is rich in omega-3, which is an important part of any balanced diet. (iStock)

Research shows that omega-3 consumption decreases overall mortality from heart disease, Wright said.

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“In addition, omega-3s lead to a slight reduction in high blood pressure and a significant reduction in triglycerides,” she said.

“In addition to their cardiovascular benefits, omega-3s also have anti-inflammatory properties, making them beneficial for people with 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 also have a unique nutritional profile because they are rich in calcium, which contributes to bone health and a regular heart rate,” she said.

Although sardines may not seem like the most appetizing meal, this fatty fish is rich in EPA and DHA. It is also full of calcium. (iStock)

In addition to praising sardines for their omega-3 content, Wright said sardines are high in vitamin D and are also inexpensive.

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If you want to add more sardines to your diet, Wright has some simple ideas.

Garnish a cracker with mustard and a sardine. Brown the sardines in oil, garlic, onions with a little lemon juice, salt and pepper to eliminate the strong fishy taste and serve with rice. Replace lox with sardines on a bagel.

Halibut

Halibut is rich in selenium, according to Routhenstein, which is 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,” Routhenstein said.

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 eating plan. (iStock)

“Red snapper is a rich source of potassium, which helps improve blood pressure and blood health,” Routhenstein said, noting that this fish is also a good source of protein and B vitamins.

The “worst” fish for health

Alone

Sole is at high risk for contaminants and is low in many heart-healthy nutrients like omega-3s, potassium and magnesium, Routhenstein warned.

Sole is low in omega-3, potassium, and other heart-healthy nutrients compared to other fish. (iStock)

“It's also high in sodium compared to potassium, which can increase blood pressure,” Routhenstein said.

Farmed Tilapia

Another fish you may want to avoid is farmed tilapia.

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It “contains high levels of contaminants, 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 negatively impact your health goals. (iStock)

Shark

It's worth pointing out that this fish may not be healthy, Wright said.

“Shark is very high in mercury, which is a neurotoxin. It should be completely avoided by pregnant women and children. Additionally, the shark population is also declining,” Wright said.

Although it may not be the most popular fish, if you see shark on the menu, be aware that it is very high in mercury. (iStock)

Tuna

Tuna can be controversial – which is why 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,” Routhenstein said.

“However, tuna is not a great source of anti-inflammatory omega-3 fatty acids and contains high levels of mercury. If you enjoy it, you should try to limit it to once or twice a week. “

Tuna is rich in some vitamins, but lacking in other important nutrients, so only enjoy this fish a few times a week. (iStock)

Due to its high mercury content, some people, especially children and pregnant or breastfeeding women, may need to avoid it.

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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 130-pound woman can eat nearly two six-ounce cans of light tuna per week and still stay within the EPA's recommended safe zone for mercury,” Wright said.

Light tuna is recommended to limit the amount of mercury consumption. (iStock)

“A 4- or 5-year-old should only eat about four ounces of light tuna per week,” Wright added, noting that guidelines differ for albacore tuna.

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“Children should avoid this type of tuna completely, and women of childbearing age should consume no more than four ounces per week,” Wright said.