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<\/a><\/p>\nCredit: Delia Pirvu \/ Getty Images<\/p>\n
Salmon is one of the best sources of omega-3 fatty acids (omega-3s). Your body needs omega-3s to support healthy cell function, hormone production, immunity, and brain, eye, and heart health.<\/p>\n
Three ounces (85 grams) of cooked Atlantic wild salmon contains:<\/p>\n
Omega-3 fatty acids: 1.8 g<\/p>\n
Other fish high in omega-3s include mackerel, herring, sardines, trout, and anchovies.<\/p>\n
Eating fish or taking omega-3 fatty acids<\/a> is linked to a lower risk of heart disease. The American Heart Association recommends eating two to three servings of fish each week to support heart health.<\/p>\n 2. Sardines Credit: Javier Zayas Photography \/ Getty Images<\/p>\n Sardines<\/a> are rich in protein and omega-3 fatty acids. They are also low in mercury.<\/p>\n Mercury is a heavy metal that can harm your health if eaten in large amounts. It is found in the environment, including oceans and freshwater, so fish contain it too.<\/p>\n Mercury levels in fish depend on where they live and what they eat, as well as their species, age, and size. Some fish have more mercury than others.<\/p>\n A can (92 grams) of Atlantic sardines contains:<\/p>\n Omega-3 fatty acids: 0.9 g<\/p>\n Experts recommend eating fish regularly despite its mercury content. This is because the benefits outweigh the risks. Try choosing fish with low to moderate mercury levels.<\/p>\n Other fish lower in mercury include tilapia, anchovies, salmon, pollock, cod, sole, haddock, hake, whitefish, and scallops.<\/p>\n Fish higher in mercury include shark, swordfish, king mackerel, marlin, tilefish, and bigeye tuna.<\/p>\n 3. Tuna Credit: Whitestorm \/ Getty Images<\/p>\n Tuna<\/a> contains varying amounts of protein, omega-3s, and mercury. Skipjack tuna has one of the highest protein levels among fish and contains less mercury than other types of tuna.<\/p>\n Three ounces (85 grams) of cooked skipjack tuna contains:<\/p>\n Omega-3 fatty acids: 0.2 g<\/p>\n Other fish that are high in protein include cod, halibut, snapper, salmon, and sardines.<\/p>\n 4. Halibut Credit: Fudio \/ Getty Images<\/p>\n Fish is one of the rare foods rich in vitamin D<\/a>. Your body needs vitamin D for cell growth and repair, hormone production, bone health, and a strong immune system.<\/p>\n Greenland halibut is one of the richest sources of vitamin D. However, it is low in protein and relatively high in fat.<\/p>\n Three ounces (85 grams) of Greenland halibut contains:<\/p>\n Omega-3 fatty acids: 0.8 g<\/p>\n Vitamin D: 23 micrograms, 116% of the Daily Value<\/p>\n Other fish high in vitamin D include salmon, mackerel, whitefish, trout, and cod.<\/p>\n How To Choose a Type of Fish<\/p>\n Here are some tips to use when choosing fish:<\/p>\n Check for freshness:\u00a0Fresh fish should have a mild smell; firm flesh; no discoloration or dryness; and clear, shiny eyes. For frozen fish, choose packages that are fully sealed and that don\u2019t have tears or large ice crystals.<\/p>\n Opt for lower-mercury fish: Choose fish with low to medium mercury. This helps reduce your mercury exposure, especially if you eat fish often.<\/p>\n Consider your goals: All fish have omega-3s in varying amounts, and their protein, fat, vitamin, and mineral content also vary. If your goal is to get the most omega-3s, choose fattier fish like salmon. If your goal is to increase protein intake<\/a>, choose leaner fish.<\/p>\n Opt for healthy cooking methods: Grill, bake, or steam fish instead of frying to reduce added saturated fats. Cook fish to 145 degrees Fahrenheit (63 degrees Celsius) to prevent foodborne illness.<\/p>\n<\/a><\/p>\n<\/a><\/p>\n<\/a><\/p>\n