Experts have ranked the best and worst fish for your health, ranging from salmon to shark.

Fish is commonly celebrated as a nutritional powerhouse, delivering numerous health advantages.

Seafood, being rich in essential nutrients such as omega-3 fatty acids, high-quality protein, and a variety of vitamins and minerals, can be a healthy choice in an overall balanced diet.

Not all fish are nutritional powerhouses.

Choosing specific fish can be more beneficial for your health as not all fish have the same nutrition profile. Michelle Routhenstein, a cardiology dietitian at EntirelyNourished.com, emphasized this point.

Which fish should be a regular part of your diet, and which should be avoided?

'Best' fish for your health

Salmon

Health professionals frequently recommend this fish due to its numerous health benefits.

According to Lauri Wright, a registered dietitian nutritionist and professor at the University of South Florida College of Public Health, salmon is an excellent choice for healthy fish due to its high omega-3 fat content, which benefits cardiovascular and brain health, as well as its high protein content.

According to Wright, research indicates that consuming omega-3s reduces the likelihood of heart disease-related mortality.

According to Wright, omega-3 offers a slight decrease in high blood pressure and a substantial decrease in triglycerides.

Omega-3s have both cardiovascular benefits and anti-inflammatory properties, making them beneficial for those with arthritis, she stated.

To improve your health, it's recommended to include omega-3 rich foods in your diet, such as seafood, walnuts, flaxseeds, and Brussels sprouts.

It's important to consult with your healthcare professional before making any changes to your diet.

Oysters

Slurp, slurp on these good-for-you bivalves, say nutritionists.

"Like salmon and sardines, oysters are high in omega-3s and iron, and are good for the environment. However, it's important to note that consuming raw seafood can pose a risk," advised Wright.

Sardines

According to Routhenstein, sardines are a good source of EPA and DHA, omega 3 fatty acids, which have anti-inflammatory and heart health benefits.

Sardines are rich in calcium, which helps with bone health and heartbeat regularity, she stated.

Sardines are not only rich in omega-3s but also high in vitamin D and affordable, as Wright pointed out.

If you want to add more sardines to your diet, Wright has some simple suggestions.

Top a cracker with a sardine and mustard. Sauté sardines in oil, garlic, onions with a bit of lemon juice, and salt and pepper to get rid of the strong fishy flavor and serve with rice. Substitute lox for sardines on top of a bagel.

Halibut

According to Routhenstein, halibut contains selenium, an antioxidant that benefits heart health by reducing inflammation and oxidative stress.

She mentioned that halibut is a good source of vitamin B6, which benefits immune, nerve, and liver health.

Red snapper

Pass the red snapper, please.

Routhenstein stated that red snapper is a potassium-rich fish that improves blood pressure and arterial health, while also being a good source of protein and B vitamins.

'Worst' fish for your health

Sole

Routhenstein warned that sole has a high risk for contaminants and is low in many heart-healthy nutrients like omega-3s, potassium, and magnesium.

She stated that it has a high sodium to potassium ratio, which could potentially raise blood pressure levels.

Farmed tilapia

Routhenstein stated that farmed tilapia should be avoided due to its high levels of contaminants, antibiotics, and omega-6 fatty acids, which can be inflammatory and hinder health goals.

Orange roughy

This fish, also known as the red roughy, should be avoided.

According to Wright, orange roughy has a long lifespan, which often results in it accumulating high levels of mercury contaminants throughout its life.

Shark

Experts advise that this creature may not be beneficial for your health or the environment.

Wright stated that sharks contain high levels of mercury, a neurotoxin, which should be avoided by pregnant women and children. Additionally, the shark population is declining.

A note about tuna

Routhenstein clarified the controversial nature of tuna.

"Vitamins B6 and B12, found in tuna, aid in immune, hormonal, and nerve health," she stated.

Although tuna is not a rich source of anti-inflammatory omega-3 fatty acids and has high levels of mercury, if you like it, you should consume it no more than 1-2 times a week.

Certain populations, such as young children and pregnant or breastfeeding women, should consume zero times or only once a week due to the high mercury content in it.

According to Wright, the fundamental rule is to opt for light tuna and consume no more than two servings per week.

"A 130-pound woman can consume approximately two six-ounce cans of light tuna per week while remaining within the EPA's safe mercury limit," she stated.

Wright stated that a child aged four to five years should consume approximately four ounces of light tuna per week, but the recommendations vary for albacore tuna.

Wright advised that children should steer clear of that type of tuna and women of childbearing age should limit their consumption to four ounces per week.

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