Before I get any further, Vital Choice offers a healthy source of fish so that you don’t have to spend hours and hours researching where to actually buy healthy fish, then wonder if the fish that you bought at Whole Foods for $10,000 per pound is EVEN WORTH it.
Click here to check out Vital Choice options.
Omega-3 fatty acids lower your risk of heart disease mainly by lowering triglycerides (which come from carbohydrates & sugar) and by mitigating overly abundant inflammation.
You can get omegas in a number of foods, but if you are low in omega-3 (get a blood test to find out), then you should replace with ideal sources. You can find these omegas in a variety of sources, including some vegetarian sources like spinach, mustard greens, wheat germ, walnuts, flaxseed (not a fan of flax despite its popularity), soybean (not a fan of) and canola oil (not a fan of), and even pumpkin seeds. But the very best source is fish. However, not all fish are created equal. Below is a handy chart that will help you choose fish with the highest omega-3 content.
Type of
fish
|
Total omega-3 content per 3.5
ounces (grams)
|
Mackerel
|
2.6
|
Trout,
lake
|
2
|
Herring
|
1.7
|
Tuna,
bluefin
|
1.6
|
Salmon
|
1.5
|
Sardines,
canned
|
1.5
|
Sturgeon,
Atlantic
|
1.5
|
Tuna,
albacore
|
1.5
|
Whitefish,
lake
|
1.5
|
Anchovies
|
1.4
|
Bluefish
|
1.2
|
Bass,
striped
|
0.8
|
Trout,
brook
|
0.6
|
Trout,
rainbow
|
0.6
|
Halibut,
Pacific
|
0.5
|
Pollock
|
0.5
|
Shark
|
0.5
|
Sturgeon
|
0.4
|
Bass,
fresh water
|
0.3
|
Catfish
|
0.3
|
Ocean
perch
|
0.3
|
Flounder
|
0.2
|
Haddock
|
0.2
|
Snapper,
red
|
0.2
|
Swordfish
|
0.2
|
Sole
|
0.1
|
Source: The Health Effects of Polyunsaturated Fatty Acids in Seafoods
The other aspect of consuming fish is getting a healthy fish. Mercury is the big player here and should be avoided as much as possible. There are various ways of testing mercury, but one of the best tests out there currently is from Quicksilver Scientific. Their Mercury Tri-Test should be done in conjunction with the their Blood Metals Test. It is around $300 for both tests (they do not accept insurance). Categorically though, below is a list of the fish to avoid with the mercury content in popular fish. Note the “average” versus the “Atlantic” versus the “Pacific” amounts of mercury for each type of fish. I find the differences fascinating. That’s why Vital Choice might be worth it.
Species
Domestic Samples |
FDA Average
|
Atlantic, Pacific Catch
|
Anchovies
|
0.04
|
ND, 0.04
|
Cod
|
0.1
|
0.06, 0.11
|
Crab
|
0.06
|
0.26, 0.15
|
Flounder
|
0.05
|
0.08, 0.07
|
Halibut
|
0.25
|
0.25, 0.28
|
Herring
|
0.04
|
0.04, 0.14
|
Lobster
|
0.17
|
0.28, 0.17
|
Mackerel
|
0.15
|
0.22, 0.09
|
Mussels
|
ND
|
0.08, 0.03
|
Oysters
|
ND
|
0.07, 0.06
|
Perch (ocean)
|
ND
|
0.08, 0.08
|
Pollock
|
0.06
|
0.02, 0.06
|
Salmon (fresh)
|
0.01
|
0.13, 0.04
|
Salmon (canned)
|
0.05
|
ND, 0.04
|
Scallops
|
0.05
|
0.01, 0.04
|
Shark
|
0.99
|
0.75, 0.80
|
Shrimp
|
ND
|
0.04, 0.03
|
Snapper
|
0.19
|
0.28, 0.25
|
Swordfish
|
0.98
|
0.98, 0.98
|
Tilefish
|
1.45
|
1.45, ND
|
Tuna (fresh/frozen)
|
0.38
|
0.28, 0.24
|
Tuna/albacore (all forms)
|
ND-0.76
|
0.47, 0.17
|
Tuna/yellowfin (all forms)
|
ND-0.76
|
0.31, 0.06
|
Data Source: Sunderland EM. (2007). Mercury exposure from domestic and imported estuarine and marine fish in the U.S. seafood market. Environ Health Perspect 115:235-242. Note: "ND" in the above table stands for "no data".
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Medical Disclaimer: Information provided in this article is for informational purposes only. The information is a result of years of practice and experience by Yoshi Rahm, DO. However, this information is NOT intended as a substitute for the advice provided by your physician or other health care professional, or any information contained on or in any product label or packaging.
Do not use the information provided in this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other health care professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.
Information provided in this article and the use of any products or services related to this article by you DOES NOT create a doctor-patient relationship between you and Yoshi Rahm, DO or any other physician featured in this article. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
