Heart-Healthy Fish: Optimal Choices for Wellness

Neelima was a 26 years old woman, who was suffering from dry skin, bad hair, weakness, and an overall weak immune system. Although she tried many beauty and hair packs along with a healthy diet, something was still missing that prevented her from improving her symptoms. Then, her Bengali friend suggested she add fish to her meal. The healthiest fish will be one that will be full of Omega-3 Fatty Acids and other oodles of minerals and vitamins to help her skin, hair, and overall immunity. 

What is the healthiest fish to eat? Here is a guide that will help you discover the best fish to eat for health improvements. While it may not always be possible to introduce all these varieties into your daily diet, it is always worth knowing and trying! 

Healthiest Fish to Eat – Some Salient Points

You should certainly take the lead in determining the best fish for health improvements or the healthiest fish that you can consume on a daily basis. Fish or seafood is always recommended for getting enough protein and healthy fats. Several studies advocate at least a couple of servings of fish or any other seafood on a weekly basis. Those who are pregnant or nursing babies should look to consume 12 ounces or three servings in total as per reports. 

• Fish contain healthy vitamins and other nutrients, boosting cardiovascular and brain health alike. 
• Fish contains high protein while containing comparatively lower calories and unhealthy fats. 
• Regular consumption of fish helps in lowering the risks of heart ailments, obesity, strokes, and more. 
• Fish contains crucial minerals such as magnesium, iron, iodine, zinc, Vitamins B2, D, and potassium. 
• Fish is also the best source of supremely healthy Omega-3 fatty acids. These are not produced by our bodies although they are indispensable for health and wellness, particularly for maintaining the health of the heart and brain alike. Omega 3 fatty acids may contribute towards longer lives and even help in lowering overall risks of cardiovascular ailments, cancer, and many other diseases, as per studies. Omega 3 is present in many varieties of fish including mackerel, salmon and tuna to name a few. 

Some Other Points That You Should Not Miss

While checking out the overall health benefits of consuming fish on a regular basis, here are some points that you should watch out for. 

• Is your fish farmed or wild fish? Wild fish usually have lower levels of saturated fats or unhealthy fat variants. Farmed varieties, on the other hand, may have higher Omega 3 levels. 
• Farmed fish may contain more contaminants and harmful items that may harm your body in the long run, while mercury content in wild fish is another risk. 
• Some fish may be better farmed than caught in the wild and vice versa. 
• Mercury is a natural element although it may harm our bodies if consumed in higher amounts. Those who are pregnant and young children should avoid mercury by all means. Over-exposure may lead to the central nervous system being impacted while also leading to liver and kidney damages in turn. 
• Some fish contain higher volumes of mercury and you should find out more about the ones to avoid. Fish such as swordfish, other predators, and even those caught in water bodies where mercury concentration is high. 

Healthiest Fish to Eat- Top Varieties

Here are some of the healthiest fish varieties as recommended by several authorities and organizations including the FDA: 

• Atlantic Mackerel
• Anchovy
• Catfish
• Black sea bass
• Shellfish
• Haddock
• Flounder
• Hake
• Pickerel
• Perch
• Salmon 
• Pollock
• Sole
• Sardines
• Canned light Tuna
• Tilapia
• Whitefish
• Freshwater Trout
• Carp
• Bluefish
• Mahi-mahi
• Snapper
• Chilean sea bass
• Halibut
• Grouper
• Yellowfin Tuna
• Striped bass
• White Tuna

Fish Varieties that You Can Avoid

It is always recommended that you avoid certain fish varieties which have high levels of mercury. While healthy and fit adults may occasionally consume these varieties, they should be strictly avoided by pregnant women, those who are nursing infants, and even children. These varieties include the following: 

• Marlin
• King Mackerel
• Tilefish
• Hark
• Orange Roughly 
• Bigeye Tuna 
• Swordfish

Conclusion

As we all know, fish is one of the healthiest food items, owing to its nutrients, vitamins, and the helpful Omega 3 fatty acids. Most people are advised to consume fish at least two times a week while those who are breastfeeding/pregnant, should consume at least three servings of fish every week. This will go a long way towards lowering the overall risk of strokes and other cardiovascular ailments while helping in the maintenance of healthy weight at the same time. If you are still confused about the varieties that are right for you, consult a nutritionist about the same. 

Look around your neighborhood and see whether you can find any healthier varieties of fish. Do your homework before planning your weekly consumption regime. Fish can be a godsend for your health. Make sure that you do not neglect to have it on a regular basis.