We've all been told to eat more fish, but could those batter-soaked, deep-fried filets and butter- and bacon-rich chowders really be health foods? We should be so lucky! So what are the best ways to get more of those good-for-you omega-3 fats into your diet, and what are the healthiest sources? Take our quiz to find out.
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Like lean meat, lean fish is the healthiest choice.
Which one of the following fish is not a rich source of omega-3 fats?
a) Wild king salmon
b) Farmed Atlantic salmon
c) Wild sockeye salmon
d) Wild herring
e) Wild mackerel
Which one of the following fish is not high in mercury?
a) King mackerel
d) Atlantic mackerel
Even though fast-food fish is deep fried, it’s still a healthy option because it contains healthy omega-3 fats.
Salmon and other varieties of fish that come from the state of Alaska are always wild.
The American Heart Association recommends eating fish how often?
a) On most days
b) At least three times a week
c) At least twice a week
d) At least once a week
1. b) Unlike fatty meat, fatty fish aren’t high in saturated fat. Instead, they’re rich in heart-healthy omega-3 fats. Lean fish aren’t, although they’re still a healthy source of protein. If you don’t eat fish frequently, a fatty variety is the best nutritional choice.
2. c) Wild sockeye salmon contains 500-1,000 mg per 3-ounce serving, which is a beneficial amount, but not the highest. Wild king salmon, farmed Atlantic salmon, wild herring, and wild mackerel each contain more than 1,500 mg per 3-ounce serving.
3. d) Atlantic mackerel is low in mercury and sustainably fished, whereas king mackerel, tilefish, shark, and swordfish are high in mercury. For a free seafood guide that covers omega-3 content, mercury levels, and sustainability, visit the Environmental Working Group at ewg.org and select EWG’s Consumer Guide to Seafood.
4. b) Fast-food fish is typically cod, which contains low levels of omega-3 fats: less than 200 mg per 3-ounce portion of cooked fish. Salmon contains more than 7 times that amount.
5. a) The state of Alaska prohibits the farming of finfish, so Alaskan fish, such as salmon or pollock (typically used to make imitation crabmeat), are always wild caught. However, Alaska does allow farming of shellfish, such as Pacific oysters, blue mussels, littleneck clams, and scallops.
6. c) The American Heart Association recommends eating fish, preferably fatty fish, at least twice a week, with each serving being 3.5 ounces (or ¾ cup of flaked fish). For people with heart disease, the organization recommends larger doses of omega-3 fats, which may be difficult to obtain from food alone. Fish oil supplements can supply additional amounts.