When it comes to healthy eating, fish is the true catch of the day! Whether it is baked salmon, grilled tilapia, or a simple tuna sandwich, fish is packed with nutrients that keep our bodies thriving. Let’s dive into why fish deserves a regular spot on your plate!
1. Have a heart? Go fish!
Fish is a heart’s best friend. It is rich in omega-3 fatty acids — powerful nutrients that help lower blood pressure, reduce inflammation, and protect against heart disease.1 According to the American Heart Association, eating 3 oz of fatty fish, like salmon, mackerel, sardines, and oysters, twice weekly can significantly support cardiovascular health.2 Think of these as your “heart heroes” on the menu. Even lighter options like tilapia or cod provide lean protein and essential vitamins.
2. Farmed or Wild? Both Reel in Benefits
You have probably heard of the debate of whether farmed or wild fish is healthier. The great thing is that both are healthy and offer protein, vitamin D, selenium, and yes—even omega-3s.
Wild-caught fish swim in natural waters and eat a native diet, while farmed fish are raised in controlled environments. For commonly consumed fish in the U.S., like bass, cod, trout, and salmon, farmed versions often contain as much or even more omega-3 fatty acids (EPA and DHA) than their wild counterparts.
Wild-caught salmon tends to be lower in total fat but can have higher levels of environmental contaminants like polychlorinated biphenyls (PCBs), mercury, and arsenic. However, these levels are still well below the maximum limits of the European Union and the United States. Farm-raised salmon often contains more total fat, including a higher proportion of omega-6 fatty acids, which can be inflammatory. That said, they still pack plenty of omega-3s and are a valuable addition to a healthy diet.3
Either way you choose, you cannot go wrong with adding fish to your plate.
3. Mercury Fear? Don’t Take the Bait.
Mercury in fish is often misunderstood. The truth is that most seafood sold in the U.S. is low in mercury and safe to eat regularly. The health benefits of fish outweigh the risks for the general population.
Low-mercury fish options include salmon, canned light tuna, tilapia, catfish, and pollock. These are excellent choices for everyone, including children and pregnant people. Conversely, fish with higher mercury, such as shark, swordfish, king mackerel, and tilefish, should be limited and avoided, especially by vulnerable groups.
Still worried? Here’s some extra peace of mind:
Fish naturally contain selenium, a powerful antioxidant that helps protect the body from mercury’s harmful effects. And just to put it all in perspective, you would need to eat 53 lbs of salmon and 94 lbs of tilapia in a single week to be concerned about mercury. Let’s be honest—that’s a lot of fish. 4
So go ahead and keep fish on your plate, and enjoy the health benefits without fear.
References
1. Abdelhamid AS, Brown TJ, Brainard JS, et al. Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database Syst Rev. Jul 18 2018;7(7):Cd003177. doi:10.1002/14651858.CD003177.pub3
2. American Heart Association. Fish and Omega-3 Fatty Acids. American Heart Association website. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids. Published August 23, 2024. Accessed April 14, 2025.
3. Jensen I-J, Eilertsen K-E, Otnæs CH, Mæhre HK, Elvevoll EO. An Update on the Content of Fatty Acids, Dioxins, PCBs and Heavy Metals in Farmed, Escaped and Wild Atlantic Salmon (Salmo salar L.) in Norway. Foods. 2020;9(12). doi:10.3390/foods9121901
4. Seafood Nutrition Partnership. The ultimate guide to making smart seafood choices. Seafood Nutrition Partnership website. https://www.seafoodnutrition.org/seafood-research-oldpage2023/the-ultimate-guide-to-making-smart-seafood-choices/. Published October 5, 2018. Accessed April 10, 2025.