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List of Healthiest Fish to Eat

Eating almost any kind of fish will offer health benefits however there are some which have greater health significance than others. The healthiest fish to eat are those that are high in omega-3 fatty acids, a type of fat essential to good health.

But Aren’t Fats Bad for You?

There are different kinds of fat . Saturated fats are the ones to be avoided. They clog up our arteries, contribute to obesity, increase cholesterol and place us at higher risk of heart disease. Unsaturated fats, on the other hand, do pretty much the opposite to all of those things. Unsaturated fats are divided into mono-unsaturated fats and polyunsaturated fats. Both of these will contribute to lowering cholesterol although it is thought that mono-unsaturated fats do this the most effectively.

Omega-3 fatty acids are a polyunsaturated fat. For more information check out the article on good vs bad fats.

Which are the Healthiest Kind of Fish to Eat?

Fish are a rich source of protein and are a healthy alternative to meats which contain higher levels of saturated fats.

Omega-3 fatty acids are found in highest concentration in cold water oily fish such as -

• Salmon
• Sardines
• Herring
• Mackerel
• Anchovies
• Trout
• Green lipped mussels
• Tuna – different kinds of tuna have very different levels of omega-3 fatty acids and are generally of lesser benefit than the other fish listed here (see also ‘health risks’ below).

Health Benefits of Omega-3 Fatty Acids

The body manufactures certain essential fatty acids but one such body essential can only be sourced from eating certain types of food, one of which is fish containing omega-3 fatty acids.

Many studies have been conducted, which now span decades, on the health implications of omega-3 fatty acids. It is universally accepted that the consumption of omega-3 fatty acids has enormous benefits for a healthy heart and for lowering risks of cardioid-vascular disease. Likewise, it is accepted that omega-3 fatty acids contribute to lowering cholesterol and to some degree lowering blood pressure.

However, the health benefits are far wider reaching than this. Some of the studies are still in their infancy but findings indicate positive links between alleviation of certain health conditions and omega-3 fatty acid consumption. These are:

• Greater immune system efficiency
• Relief of rheumatoid arthritis
• Addressing symptoms of Parkinson’s disease
• Addressing symptoms of Alzheimer’s disease
• Enhancement of memory function and mental clarity

Alleviation of anxiety and depression – early studies suggest some link between low levels of one of the omega-3 fatty acids in the body and depression, particularly post-natal depression.

Health Risks of Eating Fish

Environmental contaminants and trace levels of heavy metals, including mercury, have been found to be present in many fish, particularly large, older fish which have had longer to absorb these substances. Health advisory bodies suggest that in most cases these contaminant levels are insufficient to outweigh the many other health benefits of eating fish. However, it is recommended that pregnant women, nursing mothers and children under six limit their consumption of fish accordingly.

Types of fish which cause the most concern are certain types of tuna (particularly fresh tuna and tuna steaks), Swordfish, King Mackerel and Sea Bass.

Fish is not only a healthy addition to our diet it is also extremely versatile, easily obtainable and in the case of tinned fish such as sardines, tuna and mackerel, very cheap. If you are a little unsure how to incorporate fish into your diet the Internet is a great resource for recipes and ideas, ranging from elaborate to easy enough for even the most reluctant cook.

This article on the healthiest fish to eat has been written by expert author ‘Deneice Arthurton’.