When it comes to health, not all fish are created equal. While many of us know about the heart-healthy benefits of salmon, there are a multitude of fish in the sea (and rivers!) to consider for your diet. This article explores the best and worst fish you can eat for your health.

Best Fish for Your Health

1. Wild-caught Alaskan Salmon: This fish is a nutritional powerhouse, rich in Omega-3 fatty acids which are excellent for brain and heart health. Plus, it’s low in contaminants like mercury.

2. Sardines: Often overlooked, sardines are small but mighty. They’re packed with Omega-3s, vitamin D, and calcium because you can eat their tiny bones!

3. Rainbow Trout: Opt for farm-raised trout, which is typically farmed responsibly and is full of Omega-3s without high levels of mercury.

4. Mackerel: Another Omega-3-rich fish, but stick to the smaller varieties like Atlantic mackerel to avoid high mercury levels found in King mackerel.

5. Herring: A staple in many Northern European diets, herring is full of healthy fats and also makes a great pickled treat.

Worst Fish for Your Health

1. Shark: As an apex predator, shark meat contains high levels of mercury which can be detrimental to your health, especially for pregnant women and young children.

2. King Mackerel: While mackerel is generally good for you, King Mackerel has elevated mercury levels that make it a less desirable choice.

3. Swordfish: Like shark, swordfish is high on the food chain and thus, its meat has high mercury content which poses health risks.

4. Tilefish (Gulf Coast): Although tasty, tilefish from the Gulf Coast has one of the highest levels of mercury among all fish.

5. Bluefin Tuna: Famous in sushi dishes, this type of tuna is not only endangered but also has very high levels of mercury and other pollutants.

Remember to enjoy a variety in your diet by choosing seafood that’s both good for you and good for our oceans. Keep an eye out for sustainability labels while shopping or dining out to ensure you’re making an environmentally responsible choice as well as a healthy one.