One thing they all have in common is mercury levels. Here’s how mercury levels work in the ocean. Fish that eat algae and aquatic plants have the least amount of mercury. Now take a Mackerel for instance.
They eat the smaller fish, and in turn, the amount of mercury in their body goes up tenfold. Then the blue tuna that eats the mackerel get another tenfold amount of mercury. This is why eating fish near the bottom of the food chain is best for your health when eating a lot of seafood. Now let’s get back to their fat content.
A Couple of Key Points
- Farmed Fish is usually fattier
- Wild caught is generally better for your health
- Fish caught in deep ocean areas have fewer pollution problems typically compared to coastal areas
- Because of the Fukushima Plant explosion, you need to be even more careful about the fish you eat and where they come from.
The Fat in the Fish:Although there are a lot of species of fish that have a high-fat content, these aren’t going to be the same as the fat from a cow. Just like there are complex carbohydrates and simple carbs, there are different fats.
Let’s go over the types of fats to understand more about why fish fat is better for us than traditional sources. Omega-3 fatty acids are usually classified as EPA and DHA.
These two in combination have been shown to have tons of significant health effects that your typical saturated fat doesn’t have.
The best effect shown is that fish oil can lower triglyceride levels by 25-30%. The FDA also states that fish oil has a qualified health claim to reducing the risk of coronary heart disease.
- Saturated fat: Fish has some saturated fat, but not nearly as much as the Omega-3 fatty acids they contain. This type of fat has been given a bad rap recently, but it’s a necessary fat, and for men, it is needed to create testosterone.
- Monounsaturated fat: This type of fat is found in fish which is considered good fat. Fish have a large amount of this in general. Some fish that are high in monounsaturated fats are mackerel, herring, and halibut.
For those not near a fresh source of fish:Buying frozen fish is not a bad choice. It may not taste as good, but the nutrition factors will all still be there. Another option is canned fish. Although the canned tuna generally don't feel as good, they even provide significant benefits that can add variety and taste to your meals.
Alternative Fish Oils!Buying fish fresh, frozen, or canned are generally your best bet when it comes to getting your omega-3’s from a low-fat source of protein. But sometimes, fish is just too expensive to buy to be affordable. In these cases, I recommend purchasing a fish oil supplement.
These supplements can give you the EPA and DHA your body needs to keep it healthy. It will keep your mind sharp and your body functioning great. On top of this, it will regulate testosterone production, so you are producing the perfect amount.
What makes this supplement even better is its inclusion of Vitamin D. Fish oil helps Vitamin D absorption so this one supplement can take care of both deficiencies that most Americans have. When buying fish at the grocery store, consider these fish for bulking and dieting on low fat vs. high-fat diets Low fat fish:
- Mahi Mahi
- Sea Bass