Fish is a low-fat high quality protein that we should eat at least 2 times per week as a part of a healthy diet (according to the American Heart Association). Fish is filled with Omega-3 fatty acids and vitamins (D, B2) and minerals (calcium, iron, zinc, magnesium, potassium – just to name a few) that can help lower blood pressure and reduce the risk of heart attack or stroke. Did you know that Omega-3 fatty acids aid in brain function and may reduce the following risks: inflammation, arthritis, depression, Alzheimer’s, dementia, diabetes.
Safest Fish (Least Mercury)
Enjoy these fish regularly
Anchovies
Butterfish
Catfish
Clam
Crab (Domestic)
Crawfish/Crayfish
Croaker (Atlantic)
Flounder*
Haddock (Atlantic)*
Hake
Herring
Mackerel (N. Atlantic, Chub)
Mullet
Oyster
Perch (Ocean)
Plaice
Pollock
Salmon (Canned)**
Salmon (Fresh)**
Sardine
Scallop*
Shad (American)
Shrimp*
Sole (Pacific)
Squid (Calamari)
Tilapia
Trout (Freshwater)
Whitefish
Whiting
Moderate Mercury
Eat 6 servings or less per month
Bass (Striped, Black)
Carp
Cod (Alaskan)*
Croaker (White Pacific)
Halibut (Atlantic)*
Halibut (Pacific)
Jacksmelt
(Silverside)
Lobster
Mahi Mahi
Monkfish*
Perch (Freshwater)
Sablefish
Skate*
Snapper*
Tuna (Canned
chunk light)
Tuna (Skipjack)*
Weakfish (Sea Trout)
High Mercury
Eat 3 servings or less per month
Bluefish
Grouper*
Mackerel (Spanish, Gulf)
Sea Bass (Chilean)*
Tuna (Canned Albacore)
Tuna (Yellowfin)*
Highest Mercury
Avoid eating
Mackerel (King)
Marlin*
Orange Roughy*
Shark*
Swordfish*
Tilefish*
Tuna (Bigeye, Ahi)*
Have a question for Wellness Director Chelsea Salisbury? Feel free to ask by emailing salisbury@healthquest-fitness.com.