8 Fish Species to Eliminate from Your Diet—for Your Health and the Planet (Page 2 ) | June 20, 2025

4 Excellent Fish for Your Health

Fortunately, many fish offer great nutrition with low health risks:

Sardines – Affordable, rich in omega-3s, and nearly mercury-free. A must-have!

Atlantic Mackerel – High in beneficial fats with a safe profile

Wild Salmon – Much purer than its farmed counterpart

Herring – A perfect balance of nutrition and low contamination risk

Wild vs. Farmed Fish: Know the Difference

A salmon isn’t always just a salmon. Farmed varieties can contain up to 16 times more pollutants than wild ones. The difference lies in their artificial, grain-based diet, which also affects their omega-3 content.

It’s like comparing an industrial tomato to a garden tomato—same look, but very different quality.

Smart Fish Buying Guide

Given the uncertain state of the oceans, here are a few simple principles to follow:

Prioritize species high in omega-3s (check nutrition labels)

Choose small wild fish

Prefer fishing zones far from industrial activity

Not All Fish Are Equal

To truly benefit from what the sea has to offer without the downsides, it’s all about smart choices. Regularly include fish that are rich in healthy fats and low in contaminants—and steer clear of top predators that often contain heavy metals.

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