What is the Healthiest Fish to Eat Regularly?

The American Heart Association recommends eating at least two servings of fish per week, with oily fish being particularly beneficial. For those aiming to maximize health benefits while minimizing risks, answering what is the healthiest fish to eat regularly is crucial for informed choices.

Quick Summary

An expert guide to identifying the best fish for frequent consumption, highlighting varieties rich in heart-healthy omega-3s while maintaining low mercury levels for optimal health and safety.

Key Points

• Small, oily fish are best: Prioritize smaller, oily fish like sardines, salmon, and mackerel for their high omega-3 content and low mercury levels.

• Moderate consumption is key: Aim for the recommended two servings of fatty fish per week to reap significant health benefits without excessive mercury exposure.

• Prioritize variety: Eating a mix of different types of low-mercury fish helps balance nutrient intake and minimizes exposure to any specific contaminants.

• Cook healthily: Choose baking, grilling, or steaming over frying to maintain the nutritional integrity and health benefits of your fish.

• Check for freshness: Always perform a quick check for clear eyes, firm flesh, and a fresh, mild smell when buying fish to ensure quality and safety.

• Understand mercury levels: Be aware of which fish contain higher levels of mercury (large, predatory fish) and limit or avoid these for regular consumption.

Prioritizing Omega-3s and Low Mercury

When seeking the healthiest fish for a regular diet, the primary considerations are the concentration of beneficial omega-3 fatty acids and low levels of mercury contamination. Oily fish are renowned for their high levels of EPA and DHA, omega-3s that are essential for brain function, heart health, and reducing inflammation. Conversely, large predatory fish accumulate higher levels of mercury throughout their long lifespans, posing a risk with frequent consumption. The best strategy involves choosing smaller, oily fish and rotating your selection for a balanced intake.

Top Contenders for Regular Consumption

For those looking for a weekly staple, several types of fish stand out for their exceptional nutritional profile and low mercury content. These fish provide a powerful dose of omega-3s, protein, and other essential nutrients.

• Sardines: These small, oily fish are nutritional powerhouses. Gram for gram, canned sardines can contain more omega-3s than salmon. They are also one of the best dietary sources of calcium and vitamin D, as the bones are soft enough to eat. Due to their place low on the food chain, they contain very low levels of mercury. Mash them on toast or toss them into a pasta dish.
• Salmon: A classic healthy choice, salmon is an excellent source of omega-3s and high-quality protein. It also supplies significant amounts of vitamin D. Both wild and farmed salmon are healthy options, though wild salmon can sometimes have a better omega-3 to omega-6 ratio and lower contaminant levels. Salmon's milder flavor and versatility make it a popular and easy addition to any diet.
• Mackerel: Specifically, Atlantic or Pacific mackerel are fantastic choices. King mackerel should be avoided due to higher mercury levels. Atlantic mackerel is packed with omega-3s, vitamins B12 and D, and selenium. It has a richer flavor and can be enjoyed grilled, baked, or smoked.
• Anchovies: Similar to sardines, these tiny fish are loaded with omega-3s, calcium, and protein while being very low in mercury. They are commonly sold canned in oil or salt-cured and can be used to add a salty, umami flavor to sauces, dressings, and pizzas.
• Herring: An oily fish rich in omega-3s, herring is another excellent option for regular intake. It is a smaller fish with lower mercury levels and can be found canned, pickled, or fresh.

Comparison of Popular Fish Options

Fish Type	Primary Benefit	Omega-3 Content	Mercury Level	Best for...
Sardines	Omega-3s, Calcium, Vitamin D	Very High	Very Low	Maximum nutrient density with low mercury concern
Salmon	Omega-3s, Protein, Vitamin D	High	Very Low	A versatile, nutrient-dense staple
Atlantic Mackerel	Omega-3s, B12, Selenium	Very High	Low	Bold flavor and nutritional richness
Cod	Lean Protein, B Vitamins	Low	Very Low	Mild flavor, low-fat protein source
Tuna (Canned Light)	Protein, Omega-3s	Moderate	Low	Budget-friendly, convenient protein
Shark, Swordfish	None (High Mercury)	Varies	High	Limiting or avoiding entirely

Practical Tips for Safe and Healthy Consumption

To get the most out of your fish intake, consider these practical tips for selecting, preparing, and incorporating seafood into your meals.

Choosing Quality Fish

When at the market, the quality of your fish is paramount for both safety and taste.

• The smell test: Fresh, quality seafood should smell like the ocean, not overly 'fishy' or sour.
• Check the eyes: For whole fish, the eyes should be clear, bright, and slightly bulging. Cloudiness indicates older fish.
• Firm flesh: Press gently on the flesh; it should spring back. Avoid fish with mushy or soft spots.
• Look for ice: Fresh seafood should be properly stored on ice to maintain its temperature and freshness.

Preparation Methods Matter

How you cook your fish can impact its healthfulness. Baking, grilling, or steaming are healthier alternatives to deep-frying, which can increase the fat content. Pairing fish with a variety of vegetables and whole grains creates a balanced and nutrient-rich meal.

How Much and How Often to Eat

The American Heart Association advises at least two servings (a serving is 3 ounces cooked) of fatty fish per week. A varied intake of low-mercury fish is recommended over daily consumption of a single type to balance nutrients and minimize exposure to any single contaminant. For a complete guide to safe consumption levels, particularly for vulnerable populations, consult the FDA's advice about eating fish: https://www.fda.gov/food/consumers/advice-about-eating-fish.

Conclusion: Prioritize Small, Oily Fish

While a wide variety of fish offer health benefits, the healthiest options for regular consumption are those that are rich in omega-3s and low in mercury. Smaller, oilier species like sardines, salmon, Atlantic mackerel, and anchovies fit this profile perfectly, providing a substantial boost of heart-healthy fats, protein, and essential vitamins. By diversifying your fish intake and choosing responsible preparation methods, you can confidently integrate seafood into your weekly diet to support your long-term health and well-being.

• List of Best Choices for High Omega-3s and Low Mercury
  • Salmon
  • Sardines
  • Atlantic Mackerel
  • Herring
  • Anchovies
• List of Fish to Limit Due to Higher Mercury Levels
  • King Mackerel
  • Swordfish
  • Shark
  • Tilefish
  • Bigeye Tuna

Final Summary: Making informed choices about seafood involves considering both the health benefits, primarily from omega-3s, and potential risks, mainly from mercury. By focusing on small, low-mercury fish and adhering to recommended serving sizes, individuals can enjoy a delicious and healthy diet that includes fish regularly.

Frequently Asked Questions

What is the number one healthiest fish to eat?

While salmon is often highlighted, many experts consider canned sardines the top choice due to their extremely high omega-3 content, abundance of calcium, vitamin D, and very low mercury levels.

Is it safe to eat fish every day?

For most healthy individuals, eating fish daily is generally considered safe, but there's no clear evidence it offers significant added benefits over the recommended two servings per week. It is crucial to choose low-mercury options and vary your fish selection.

Which fish are lowest in mercury?

Fish lowest in mercury include smaller species like anchovies, sardines, salmon, Atlantic mackerel, cod, and shellfish such as shrimp and scallops. These are considered 'Best Choices' by the FDA.

Is wild salmon better than farmed salmon?

Both wild and farmed salmon are nutritious. Wild salmon is often leaner with a different nutrient profile and potentially fewer contaminants, but farmed salmon is also a great source of omega-3s and is generally more affordable. Both are safe and healthy options.

How often should you eat oily fish?

Health authorities recommend eating at least one portion of oily fish per week to obtain a sufficient amount of long-chain omega-3 fatty acids for heart health.

Which fish should I avoid due to high mercury levels?

It is best to limit or avoid large, predatory fish with the highest mercury levels. This includes king mackerel, swordfish, shark, bigeye tuna, and marlin.

Are canned sardines or canned tuna better?

For most regular consumption, canned sardines are often considered healthier. They are generally higher in calcium and omega-3s, and are lower in mercury than all tuna, including canned light tuna.