Some of the best fish to eat for health include salmon, sardines, mackerel, trout, and tuna. These support heart, brain, eye, and overall wellness thanks to their high-quality protein, omega-3 fatty acids, and generally low mercury levels.Nearly 90% of U.S. adults don’t meet the Dietary Guidelines for Americans’ recommendation to eat about 8 ounces (two servings) of seafood each week. That’s a missed opportunity, since fish provides essential nutrients that are hard to get elsewhere–particularly heart-healthy omega-3s.But not all fish are created equal. Here are their benefits, some of the healthiest options, and how to enjoy them safely.
Benefits of fish for health
Eating seafood on a regular basis supports a wide range of bodily systems, including:
Heart health
Studies show omega-3 fatty acids in fish–especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)–help lower triglycerides and promote healthy:
- Blood pressure
- Heart rhythm
- Blood vessel function
For these reasons, eating fish regularly may lower risk of heart disease–especially when it replaces red or processed meats.
Cognitive and mental health
DHA is a major structural fat in the brain and nervous system. It supports cognitive development in infants and children, and can help maintain brain health in adults.Omega‑3s also support mood by:
- Helping maintain brain cell membranes
- Reducing brain inflammation
- Influencing neurotransmitters involved in emotional regulation
Eye wellness
DHA also plays a structural role in the retinas, supporting normal visual development in infants. In adults, omega-3s may offer modest protection against some age-related eye conditions.
Healthy pregnancy
During pregnancy, omega-3s–particularly DHA–assist with fetal brain and eye development. It’s important to eat low-mercury fish like salmon, sardines, and trout, or take a DHA supplement if you’re expecting.
Top 10 fish to eat regularly
While eating seafood has many benefits, it can also expose you to mercury and other toxins. That’s why it’s important to enjoy a variety of fish, and choose low-mercury, nutrient-dense ones whenever possible.
Here are ten of the healthiest options.
Salmon
Salmon is one of the richest sources of omega-3s, making it a top choice for heart, brain, and eye health. It also provides vitamin D and high-quality protein, and is widely available fresh, frozen, or canned.Farmed salmon typically contains even less mercury than wild-caught, although experts consider both low-toxin and safe to eat regularly.
Sardines
These small, low-mercury fish are packed with:
- Omega-3s
- Protein
- Calcium, if eaten with the bones
You’ll typically find them canned, and can enjoy them on salads or in pastas.
Mackerel
Mackerel is high in omega-3s and selenium. Stick to Atlantic or Pacific chub varieties, as king mackerel contains high levels of mercury.
Tuna
Canned light tuna is a lower-mercury fish with moderate:
- Omega-3 content
- B vitamins
- High-quality protein
Fresh tuna varies by species. Experts recommend fresh or frozen skipjack as safer for frequent consumption. Limit your intake of albacore, bigeye, and yellowfin, as they often contain more toxins.
Trout
Freshwater trout provides:
- Omega-3s
- Lean protein
- Potassium
It has a mild flavor and is lower in mercury than many fish. It’s often farmed sustainably, as well.
Anchovies
Anchovies are small but nutrient-dense, providing:
- Omega-3s
- Calcium
- Protein
Their strong flavor means a little goes a long way in salads, sauces, or pastas.
Herring
Herring is a popular choice in many European and Asian diets. It contains:
- Omega-3s
- Vitamin D
- Protein
It’s low-toxin, and you can find it fresh, smoked, or pickled.
Cod
Cod is a lean, versatile fish with moderate protein and smaller amounts of omega-3s. It’s a good source of:
- B vitamins
- Iodine
- Selenium
- Phosphorus
Tilapia
Tilapia is mild-tasting and affordable, making it a family-friendly option. However, it’s relatively low in omega-3s compared to fattier fish while being higher in omega-6 fatty acids. This imbalance may contribute to inflammation, according to recent research.When enjoyed on occasion, tilapia can still be a good source of lean protein and nutrients like:
- Selenium
- Potassium
- Vitamin D
- Phosphorus
Look for responsibly sourced tilapia, as some farmed varieties have raised concerns about contamination and poor farming practices.
Shrimp
Technically a shellfish (or crustacean), shrimp is a low-fat, high-protein option that also provides:
- Calcium
- Ion
- Zinc
- Magnesium
Choose wild-caught shrimp whenever possible, as farmed varieties are frequently associated with antibiotic use, chemical residues, and environmental harm.
How much fish should I eat per week?
For most adults, eating about two servings (8 ounces) of fish per week provides meaningful health benefits. One serving is roughly the size of a deck of cards.Replace processed, high-fat meats with fish in your weekly menu for maximum benefits.
How much fish can I eat when pregnant?
If you’re pregnant or breastfeeding, aim for 8-12 ounces (two to three servings) of low-mercury fish each week. High mercury exposure can harm the developing nervous system, which is why choosing the right fish is critical.Prioritize the ten fish mentioned above, and avoid the following during pregnancy due to their higher mercury content:
- Shark
- Swordfish
- King mackerel
- Orange roughy
Furthermore, pregnant women, young children, older adults, and those with weakened immune systems should avoid:
- Raw or undercooked fish and shellfish (oysters, clams, mussels)
- Partially cooked seafood like rare shrimp or crab
- Refrigerated smoked seafood
Raw and refrigerated, smoked foods may carry harmful bacteria or parasites like Listeria, Vibrio, or Salmonella. These can cause severe illness during pregnancy and increase the risk of miscarriage, preterm labor, or complications for the baby. Cooking seafood thoroughly helps eliminate these risks.
Seafood safety and preparation tips
Cooking seafood at home can feel intimidating at first, but it’s easier than you might think. Here are some simple tips to help you shop for and prepare your fish safely and confidently.
Buying tips
- Buy only properly stored seafood. Look for fish that’s refrigerated or displayed on a thick bed of fresh ice, ideally in a covered case.
- Check the smell. Fresh seafood should smell clean and mild–not fishy, sour, or ammonia-like.
- Examine the appearance and texture.
- Whole fish should have firm flesh, red gills, clear eyes, and no strong odor.
- Fillets should have firm, moist flesh with bright blood lines (or red flesh in the case of tuna) and no discoloration or drying at the edges.
- Shrimp, scallops, and lobster should look clear or pearly with little to no odor.
Cooking seafood safely
- Cook fish to an internal temperature of 145 degrees Fahrenheit or until it turns opaque and flakes easily with a fork.
- If cooking live shellfish (like mussels, clams, or oysters), discard any that don’t open during cooking.
- To reduce the risk of foodborne illness, always cook seafood thoroughly.
- If you eat raw fish, choose previously frozen varieties to reduce the risk of parasites. Keep in mind that freezing doesn’t kill all harmful bacteria, so cooked seafood is safer.
A note on frozen and canned fish
Frozen and canned fish are convenient, budget-friendly alternatives to fresh seafood, and they retain most of their nutritional value. However, there are some concerns about chemicals in canned products.Many manufacturers have removed Bisphenol A (BPA)–a known endocrine disruptor–from their can linings and now use alternatives like acrylic or polyester epoxies. However, labels rarely specify which chemicals cans contain, and there isn’t enough data to clarify whether those substitutes are any safer. To be cautious, limit how often you eat canned fish.Frozen seafood, on the other hand, is typically flash-frozen at peak freshness and offers a closer match to fresh fish. Try baking, broiling, or pan-searing to preserve its natural flavor, and serve with vegetables and whole grains for a balanced meal.
The bottom line
Eating fish regularly is one of the simplest, most delicious ways to support your health, long-term. Enjoy two servings per week of nutrient-rich, low-mercury options like salmon, sardines, Atlantic or Pacific chub mackerel, freshwater trout, or canned tuna in moderation.This way, you can reap the full benefits of seafood while keeping your meals both safe and satisfying.
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