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I have long recommended fish as part of a healthy, anti-inflammatory diet. However, not all fish provide the same benefits, and some species should be limited or avoided altogether. My advice for the healthiest fish is to choose species rich in omega-3 fatty acids.
Omega-3s are necessary for optimal physical and mental health. Research indicates that omega-3 fatty acids may help reduce the risk and symptoms of a variety of disorders, and can lower triglyceride levels, increase HDL cholesterol, help minimize inflammation and blood clotting, and keep blood vessels healthy.
The best sources are wild-caught Alaskan salmon, canned sockeye salmon, sardines, herring, and black cod. I recommend 2-6 servings per week of fish that are high in omega-3s as part of my anti-inflammatory diet.