Healthy Fish Choices and Contaminants to Avoid

In terms of which fish are beneficial for health and which ones to avoid, experts recommend choosing specific types like salmon due to their high content in omega-3 fatty acids that improve cardiovascular and brain health. Oysters and sardines also deserve a spot on the plate as they contain iron and have anti-inflammatory properties for those suffering from arthritis, respectively. Halibut is rich in selenium which reduces inflammation and improves blood pressure while red snapper contains potassium that helps improve blood pressure levels. However, some fish should be avoided due to their high risk of contaminants or low content in heart-healthy nutrients like sole and farmed tilapia respectively. Orange roughy is best avoided as it accumulates many contaminants throughout its long lifespan while shark contains very high levels of mercury, making it a neurotoxin that should be completely avoided by pregnant women and children. Tuna can also be controversial due to its relatively low omega-3 content coupled with elevated amounts of mercury found in some varieties such as albacore tuna; consuming no more than four ounces per week is recommended for this fish, especially for young children or expectant mothers who should avoid it altogether.