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Not all fish is healthy. Find out what fish you should be eating more of, and what ones you may want to limit or even avoid altogether.
It’s more than likely you’re aware of the fact that when it comes to finding healthy foods to fit into your diet plan, you can’t go wrong with fish. It’s a great source of protein, and contains little to no carbohydrate, sugars or man-made additives.

Farmed Salmon

If wild salmon is one of the healthiest fish you can eat, then you probably guessed that farmed salmon would get a mention in the more undesirable category.

It’s still a good provider of healthy fats and protein, but isn’t as good as its wild counterpart. Farmed salmon actually contains more fat that wild, yet its omega 3 content is typically around 30 percent lower. This means that per fillet, you’re consuming more calories, yet fewer healthy fats.

There is also the issue of PCBs.

PCBs, or polychlorinated biphenyls are a man-made substance that were invented as cooling and insulating fluids for use in industry. They can be harmful to humans when consumed in large quantities. Unfortunately, farmed salmon is one of the most highly PCB-contaminated foods, due to the feed the fish are given.

While the levels are not as high as they used to be, and certainly aren’t anything to worry about too much, unless you’re consuming absolutely vast quantities of farmed salmon, it is something to be aware of, and a good reason for you to choose wild salmon over farmed wherever possible.

Tinned Tuna

Tinned tuna makes the list purely for one reason – its lack of healthy fats. You might think that a low fat fish would be a good option for dieting and general health, but when you look back at the benefits of the omega 3 contained in oily fish, you’ll see why a low fat fish possibly isn’t the best option.

Many people are also worried about the mercury content of tinned tuna, but this shouldn’t be too much of a concern. The amount of tuna you’d have to eat to develop mercury poisoning, or even any small side effects is huge, so provided you’re not eating tuna morning, noon and night, you shouldn’t have any issues.


Finally, the canning process actually removes many of the nutrients from tuna. Fresh tuna steak has an abundance of omega 3s, yet if you look at a can or your average grocery store tuna, you’ll see that it contains virtually no fat whatsoever. Some cheaper brands will also use non-ethical and environmentally damaging fishing methods, so it’s best to check with the manufacturer, or look for labels on the tin when choosing your tuna.

Once again, neither farmed salmon nor tinned tuna should really be considered unhealthy, or be avoided completely, you just may want to think about reducing the amount of them in your diet, and switching instead to healthier fish.


  • “Omega 3 is Beneficial for Heart Health”. Published on August 3, 2009. Accessed on February 29, 2012. Retrieved from http://www.bhf.org.uk/default.aspx?page=10268
  • “Omega-3 Fatty Acids” by Steven D Ehrlick. Published on May 10, 2011. Accessed on February 29, 2012. Retrieved fromhttp://www.umm.edu/altmed/articles/omega-3-000316.htm
  • “Why Fish Oils are the Most Important Supplement” by Charles Poliquin. Published on October 28, 2010. Accessed on February 29, 2012. Retrieved fromhttp://www.charlespoliquin.com/Blog/tabid/130/EntryId/118/Why-Fish-Oils-Are-The-Most-Important-Supplement.aspx
  • Photo courtesy of 46684675@N05 on Flickr: www.flickr.com/photos/46684675@N05/6859175113
  • Photo courtesy of stone-soup on Flickr: www.flickr.com/photos/stone-soup/5424109916