Healthy Seafood Buyer’s Guide

Tips for choosing popular fish and seafood at the supermarket.

Do your body good—eat fish! Fish (and all seafood) is an excellent source of lean protein and is healthy for your heart because it contains so little saturated fat—the type of fat associated with heart disease. In addition, some types of fish, particularly cold-water species like salmon, tuna, sardines and trout, are rich in omega-3 fats docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Studies show that these omega-3 fats may reduce the risk of heart disease and may also provide other health benefits, such as helping to prevent Alzheimer’s disease and boost your mood.


A warm-water fatty fish, tuna is found throughout the world’s seas. Yellowfin and bigeye tuna, also called ahi, is common at supermarket fish counters. Yellowfin is one of the types of tuna used in the canning industry under the “chunk light” label.

Best Choices for Your Health & the Environment: Tuna is high in omega-3 fatty acids, but can also be high in mercury, since it eats high on the food chain. Those who need to be concerned about mercury (pregnant and breast-feeding women, and children) should opt for smaller species—look for yellowfin (ahi) tuna at your seafood counter and choose canned chunk light tuna. Avoid bluefin tuna—they’re severely overfished and the methods used to catch them endanger other sea creatures, such as sea turtles and sharks.

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