How to choose the healthiest fish?

Many cardiologists, dietitians and other health care professionals say the Mediterranean diet is the gold standard of heart-healthy diets, says Julia Zumpano, RD, LD, a registered dietitian in Cleveland Clinic’s section of Preventive Cardiology. But, she says, there are some important details to which you should pay attention.

Finding fish

Fish and skinless poultry take the place of red meat with the Mediterranean diet.  If you’re trying to decide between the two, fish is the hands-down winner when it comes to your heart. But the type of fish does make a difference.

“Omega-3 fatty fish, like salmon and tuna, have been proven to be the most beneficial,” Zumpano says.  “Omega-3 fatty acids have been shown to help lower blood pressure and swelling.”

Omega-3 fatty fish also lower your triglyceride levels, which keep the lining of your arteries smooth, allowing your blood to flow well. Other omega-3 fatty fish include mackerel, herring, sardines and lake trout.

Omega-3 fatty fish also lower triglyceride levels, which keep the lining of your arteries smooth, allowing your blood to flow well.

Other white-fleshed fish are a good second choice as they tend to be low in cholesterol or saturated fat. Think sea bass, pollock, catfish and grouper.

Shellfish also can be included in your diet regularly, but be mindful of how they are prepared or what you are dipping them in — avoid butter or cream sauces, Zumpano says.

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