Eat Fish for a Healthy Diet

Fish and other types of seafood are major sources of healthful long-chain omega-3 fats. They’re also rich in other nutrients like vitamin D and selenium, and high in protein, making them a very important part of a healthy diet.

Omega-3 fatty acids reduce inflammation and may reduce the risk of stroke, depression, Alzheimer’s disease and other chronic conditions. We cannot make omega-3 fatty acids internally so we need to eat foods naturally rich in them. This is why I recommend that all of my patients eat fish at least twice a week.

Best sources of fish oil

There are certain fish that are fattier than others and offer a better source of fish oil. Those include:

Mackerel
Tuna
Salmon
Bluefish
Anchovies
Sardines
Herring
Trout

What to Look for When Purchasing Fish

Just like meat that comes from properly raised animals, fish caught using sustainable practices with awareness for the environment, should be a priority when purchasing. When possible, eat fish that is sustainably sourced, ideally wild-caught. The ratio of omega-3 to omega-6 fat in wild salmon, is far superior to farmed salmon. Farmed salmon has a 1:1 ratio of omega-3s and omega-6s, due to their poor diet, however the ratio for wild salmon is a much more ideal and healthful ratio. Farmed fish also tends to be high in contaminants.

If you are looking to save some money when choosing fish, consider purchasing a full fillet and cutting it into individual portions. The Salmon Knife makes removing the skin, filleting or cutting fish easier than ever.