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What’s the Healthiest Fish?
Published: 11/14/2013

I have long recommended fish as part of a healthy, anti-inflammatory diet. However, not all fish provide the same benefits, and some species should be limited or avoided altogether, including large predatory fish and omega-6 rich fish (such as farm-raised tilapia). My advice for the healthiest fish is to choose species rich in omega-3 fatty acids.

Omega-3s are necessary for optimal physical and mental health. Research indicates that the omega-3 fatty acids found in cold-water fish may help reduce the risk and symptoms of a variety of disorders, and can lower triglyceride levels, increase HDL cholesterol, help minimize inflammation and inappropriate blood clotting, and keep blood vessels healthy.

The best sources are wild-caught Alaskan salmon, canned sockeye salmon, sardines, herring and black cod. I recommend two to six servings per week of fish that are high in omega-3s as part of my anti-inflammatory diet. If you do not eat fish, a high quality fish oil supplement like the one in the Weil Vitamin Advisor is a reasonable substitute.

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