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The Amazing Benefits of Eating Fish by Lori Douglass

If you’re looking for ways to eat healthier, eating fish is a great place to start. The American Heart Association recommends eating fish at least two times per week. Fish is packed with protein, vitamins and nutrients. Fish also contains omega-3 fatty acids, which our body doesn’t produce so we must get it through food.

What are the benefits of omega-3’s?

Omega-3’s can help reduce inflammation in the body, lower blood pressure and reduce the risk of heart attack, diabetes and stroke. It also can help decrease depression and ADHD and help prevent Alzheimer’s and dementia.

Which fish are high in omega-3’s?

The best fish to eat with the most omega-3 fatty acids are salmon, trout (freshwater), sardines, canned light tuna and anchovies. These fish also have low levels of mercury. Mackerel, marlin, shark, swordfish, tile fish and tuna steak have high levels of mercury and should be avoided for pregnant women and children. Tilapia and catfish don’t appear to be as healthy because they contain higher levels of unhealthy fatty acids and low levels of omega-3.

Should I buy farm-raised or wild caught?

Whenever buying fish, try to always get U.S. wild caught. The fish that are farm-raised are kept in pens with very close quarters, which cause polluted conditions due to fish excrements. The polluted conditions are a breeding ground for disease and parasites, which then requires the use of antibiotics and pesticides.

Antibiotics are also given to offset the diseases that occur from their fishmeal diet. Because of their feed, farm-raised salmon aren’t as healthy and are given artificial colorings to make them that pretty pink color we all love to see.

Farm-raised fish have a higher amount of unhealthy fat because they are unable to swim freely. The fishing waters in the U.S. are far less polluted than other countries; therefore, look for the U.S. wild caught label at the supermarket or fish store.

What if I don’t like fish?

You can still get the benefits of fish without eating it by taking fish oil supplements. Just like the fish you buy, you need to look for high quality fish oil. Make sure it lists the species of fish used to make the oil; tuna, sardines and salmon would be the best choices. The fish oil should have EPA and DHA listed and a ration of approximately 50/50 between the two. Lastly, your fish oil should be third party tested for toxins, heavy metals and pesticides.

So find your favorite recipe and enjoy the great taste of fish and the many health benefits it provides.

Lori Douglass is a certified health counselor and received her training from the Institute for Integrative Nutrition. She offers individual health and nutrition coaching to people who have weight control issues and health concerns, including a free initial consultation. She can be reached at 820-2311. To learn more, visit or her blog at

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