Make the most of it
Healthy eating plans encourage you to eat fish. Experts recommend at least 8 ounces of seafood per week. Research says the US average. One third of it.
Not all fish are the same. So it is important to know to make sure that you get the most out of what you eat.
The best: omega-3 rich fish
Omega-3 fatty acids, found in fatty and fatty fish, can help your heart in several ways. Just a couple of 4-ounce servings of shellfish with them each week can reduce your chances of heart disease by 36%. Omega-3s can also make you less likely to have conditions like stroke and Alzheimer’s disease.
Good sources of these healthy acids include:
The best: lean fish
Lean seafood has fewer calories than the fatty type, and lots of protein. For example, low-fat fish like tilapia, cod, flounder, and sole are less than 120 calories in a 3-ounce serving and high in protein.
If you don’t like fish but want to include more seafood in your diet, tilapia and cod can be a good place to start. Neither has much fishy flavor. They also tend to take on the flavor of a marinade or sauce.
The best: shrimp
Although technically crustaceans, shrimp and shrimp are good seafood options. They are low in mercury, and calories, and high in protein. And they are popular: Shrimp make up about half of the seafood eaten in the US. USA The only drawbacks are that they are higher in cholesterol than most fish. They are also low in omega-3s.
The worst: fish rich in mercury
Too much mercury in your system can cause brain and nerve damage in adults. It can also affect the development of babies and young children.
Fish to stay away include:
The worst: king mackerel
In general, mackerel is an especially good source of omega-3s and most can be part of a healthy diet. But horse mackerel, especially those caught in the Pacific Ocean, are rich in mercury. Doctors say young children and women who are pregnant or breastfeeding should avoid them entirely.
The worst: rough orange
These fish, also known as slimeheads, can live up to 150 years. But that means they have been surrounded by unhealthy elements, like mercury, for a long time. Therefore, they are not the best option for a healthy diet.
Like mackerel, different types of tuna have different levels of mercury. For example, it is best to avoid bluefin and bigeye tuna steaks. And although albacore tuna is rich in omega-3s, you shouldn’t eat it more than once a week. The same goes for the yellowfin. For a good source of protein, it is best fish to go with canned light tuna, which is safe to have up to three times per week.
The intermediate bunch
Some types of fish fall into this category. They’re not high enough in mercury to completely avoid them, but they don’t have a lot of omega-3s, so you shouldn’t go overboard. These include:
Chilean sea bass
Wildly Caught Against Farm Bred
The difference between these is as simple as it sounds. Those caught in the wild live in its natural waters, while those raised on farms exist in prepared tanks. Which one is best for you is not that simple. Both types can have mercury. Those caught in the wild tend to be low in saturated fat, while those raised on farms tend to have more omega-3s.
Know your terms
Threatened is a label for a species that is likely to become extinct unless people take steps to protect it.
Endangered means that there is a very small population of certain types of fish. These species are more likely to die than those threatened.
Overfishing is when fishermen catch too many fish of a given species before they can reproduce. It is one of the reasons, along with disease and pollution, for fish to be threatened or endangered.