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Consumer Reports: Healthy seafood choices

Posted at 4:00 AM, Jan 15, 2020
and last updated 2020-01-15 08:50:58-05

TUCSON, Ariz. - Seafood is tasty and it has plenty of health benefits.

“Increasing fish and seafood in your diet promotes heart health and will reduce your risk of cardiovascular disease," says Consumer Reports Nutritionist, Amy Keating. "You should aim for eight ounces a week, or about two servings.”

Many seafood options are high in protein, as well as Omega-3 fatty acids, which have been shown to reduce blood clots that can cause heart attack or stroke. CR recommends getting Omega-3's by eating seafood instead of popping a fish oil supplement. But remember, not all seafood is created equal when it comes to nutrients.

A few great choices: Anchovies, Atlantic Mackerel, Pacific Chub Mackerel, Herring, Oysters, Sardines, Trout, Wild and Alaskan Salmon, canned or fresh.

And some more good choices, but with slightly less Omega-3's, include: Canned Light Tuna, Catfish, Crab, Flounder, Sole, Lobster, Shrimp -wild and most U.S. farmed, Tilapia, Scallops and Wild Squid.

To reduce mercury exposure, CR says to eat these types of fish rarely, if ever: Bigeye Tuna, Gulf Tilefish, King Mackerel, Marlin, and Orange Roughy.