Including more fish in your diet lowers your risk of cardiovascular disease, according to the U.S. Department of Agriculture. The 2010 dietary guidelines recommends you consume 8 oz. of seafood a week to improve your health. Fish offers a number of healthy nutrients, but are most notably high in the omega-3 fatty acidseicosapentaenoic acid, EPA, and docosahexaenoic acid, DHA. Your healthiest fish choices should be rich in omega-3 fatty acids and low in mercury.
Salmon
Salmon, with its high omega-3 fatty acid and low mercury content is a healthy fish choice. A 3 oz. portion of cooked wild coho salmon contains 156 calories, 23 g of protein, 6 g of total fat, 1.3 g of saturated fat, 2.3 g of monounsaturated fat, 2.1 g of polyunsaturated fat, 39 mg of calcium, 0.6 mg of iron and 1.5 mcg of mercury. It also contains 1,168 mg of EPA + DHA. A 3-oz. portion of cooked wild Atlantic salmon contains 155 calories, 22 g of protein, 7 g of total fat, 1.0 g of saturated fat, 2.3 g of monounsaturated fat, 2.8 g of polyunsaturated fat, 13 mg of calcium, 0.88 mg of iron, 1.5 mcg of mercury and 1,564 mg of EPA + DHA. Consuming an average of 250 mg of EPA + DHA a day can reduce your risk of death from cardiac disease, reports the USDA.
Herring
Herring is a healthy fish, according to the American Heart Association. A 3-oz. portion contains 173 calories, 20 g of protein, 10 g of total fat, 2.2 g of saturated fat, 4 g of monounsaturated fat, 2.3 g of polyunsaturated fat, 63 mg of calcium, 1.2 mg of iron, 3.75 to 7.5 mcg of mercury and 1,712 mg of EPA + DHA. For most people, the amount of mercury in fish is not a health concern; however, pregnant women should limit mercury intake to 0.1 micrograms per kilogram of body weight per day. For example, a pregnant woman who weighs 150 pounds should limit her daily mercury intake to less than 6.8 mcg a day.
Mackerel
The Atlantic and Pacific mackerel also makes a healthy choice, but you should avoid king mackerel which contains high amounts of mercury. A 3 oz. serving of cooked Atlantic mackerel contains 223 calories, 20 g of protein, 15 g of total fat, 3.5 g of saturated fat, 5.6 g of monounsaturated fat, 3.7 g of polyunsaturated fat, 71 mg of sodium, 13 mg of calcium, 1.3 mg of iron, 6 to 10 mcg of mercury and 1,376 mg of EPA + DHA.
Trout
Trout also makes a healthy fish choice. A 3 oz. portion of cooked trout contains 162 calories, 23 g of protein, 7 g of total fat, 1.2 g of saturated fat, 3.5 g of monounsaturated fat, 1.6 g of polyunsaturated fat, 57 mg of sodium, 47 mg of calcium, 1.6 mg of iron, 8.25 mcg of mercury and 795 mg of EPA + DHA.
References
- American Heart Association; Fish and Omega-3 Fatty Acids; September 7, 2010
- U.S. Department of Agriculture: Dietary Guidelines for Americans, 2010: Appendices
- U.S. Department of Agriculture: Dietary Guidelines for Americans, 2010: Foods and Nutrients to Increase
- U.S. Department of Agriculture Nutrient Database
- Environmental Protection Agency; What You Need to Know about Mercury in Fish and Shellfish; 2004
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