After Thanksgiving, if you’re tired of turkey and leftovers, consider trying something different for your next meal.
Fish is known for its nutritional benefits, such as omega-3 fatty acids, high-quality protein, and various vitamins and minerals, making it a great choice for a balanced diet.
However, not all types of fish are equally nutritious. It’s essential to choose wisely for your health.
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New York-based dietitian Michelle Routhenstein advises, “Not all fish are created equal when it comes to their nutrition profile, so choosing specific ones may be more beneficial for your health.”
Keep reading to learn which fish options are best for your health and which ones to avoid.
Some fish are better than others for your health. Read on to see the difference. (iStock)
‘Best’ fish for your health
Salmon
Salmon is highly recommended by health experts for its omega-3 fatty acids and protein content.
According to Lauri Wright, a registered dietitian nutritionist, “Salmon is among the best choices for healthy fish due to its high omega-3s that support cardiovascular and brain health.”
Salmon is high in omega-3s, which is an important part of any balanced diet. (iStock)
Research indicates that omega-3s in salmon can reduce the risk of heart disease, according to Wright.
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Omega-3s not only benefit heart health but also aid in reducing blood pressure and triglycerides. They also have anti-inflammatory properties, making them ideal for arthritis sufferers.
Sardines
Sardines contain essential omega-3 fatty acids, EPA, and DHA, which promote heart health and reduce inflammation.
According to Routhenstein, sardines are rich in calcium, beneficial for bone health and maintaining a regular heartbeat.
While sardines may not sound like the most appetizing meal, this oily fish is rich in EPA and DHA. It’s also filled with calcium. (iStock)
Wright also praises sardines for being rich in vitamin D and cost-effective.
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If you want to incorporate more sardines into your diet, Wright suggests a few simple ways.
Try topping a cracker with mustard and a sardine, sautéing sardines with oil, garlic, onions, lemon juice, salt, and pepper to reduce the fishy taste, and serving with rice, or substituting sardines for lox on a bagel.
Halibut
Halibut, according to Routhenstein, is full of heart-healthy selenium, reducing inflammation and oxidative stress.
Halibut is a heart-healthy dish known to reduce inflammation and benefit the immune system. (iStock)
Routhenstein adds, “Halibut is also rich in vitamin B6, beneficial for immune, nerve, and liver health.”
Red snapper
Red snapper is a great choice for your health, offering potassium to improve blood pressure and arterial health.
Rich in potassium and shown to improve blood pressure, red snapper is an option to add to your healthy meal plan. (iStock)
Routhenstein notes that red snapper is also high in protein and B vitamins, making it a wholesome choice.
‘Worst’ fish for your health
Sole
