03/07/2026
Just recently I have had many patients question the benefits of fish and which ones to eat.
Based on my research and understanding of the impact of polutants and toxins on the thyroid process my top tips are here:
My Ranking for Health, Low Mercury, and Anti-Inflammatory Benefits
1. Wild Alaskan Sockeye Salmon
This would be my number one recommendation overall.
Benefits:
* High in EPA and DHA omega-3s
* Very low mercury
* Excellent selenium content
* Rich in astaxanthin (the red pigment that acts as a powerful antioxidant)
* High-quality protein
* Sustainably managed Alaskan fisheries in many cases
For:
* Stroke recovery
* Cardiovascular health
* Brain health
* Inflammatory conditions
* Healthy ageing
As a practitioner, I like sockeye because it provides a strong anti-inflammatory effect without the mercury concerns associated with tuna.
2. Sardines
Many nutritionists consider sardines one of the healthiest fish available.
Benefits:
* Extremely low mercury
* Rich in omega-3s
* High calcium if bones are eaten
* Excellent vitamin D
* Excellent B12
* Very inexpensive compared to salmon
For:
* Osteoporosis risk
* Cardiovascular disease
* General anti-inflammatory diets
* Patients on a budget
If someone cannot afford wild sockeye regularly, sardines are probably the best alternative.
3. Atlantic Mackerel (not King Mackerel)
Benefits:
* One of the richest sources of omega-3s
* High vitamin D
* Low mercury compared with large predatory fish
For:
* Heart disease
* Chronic inflammation
* Brain health
Just make sure it is Atlantic mackerel and not King mackerel, which contains much higher mercury levels.
4. Herring
Often overlooked.
Benefits:
* High omega-3s
* Low mercury
* Good vitamin D and selenium levels
This is one of the staple fish consumed in Scandinavian populations with historically good cardiovascular outcomes.
5. MSC Cod
Cod is an excellent food, but for different reasons.
Benefits:
* Very low mercury
* Lean protein
* Selenium
* Iodine
* B12
However:
Cod is not an oily fish.
It contains far less EPA and DHA than salmon, sardines, herring, or mackerel. ([Verywell Health][5])
I view cod as:
* A fantastic protein source
* Excellent for weight management
* Excellent for thyroid support due to iodine
* Lower inflammatory benefit than oily fish because of the lower omega-3 content
Fish I Would Limit
Tuna
Even skipjack tuna contains more mercury than salmon, sardines, cod, or herring. I avoid it entirely andI wouldn't use it as a primary fish source for someone focused on:
* Neurological health
* Stroke recovery
* Chronic inflammation
There are simply better options available.
A simple message:
"If you're only going to eat one fish regularly, choose wild Alaskan sockeye salmon. If cost is a factor, choose sardines. Add cod for lean protein and iodine, and limit large predatory fish such as tuna, swordfish, and shark."
For stroke recovery patients and inflammatory conditions, I would probably encourage a rotation such as:
* Wild Alaskan sockeye salmon – 2 times weekly
* Sardines – 2 times weekly
* MSC cod – 1–2 times weekly
* Herring or Atlantic mackerel – 1 time weekly
That gives a good balance of omega-3s, selenium, iodine, protein, and very low mercury exposure.
Eating seafood is good for your brain, eye and heart health. But 90 percent of U.S. adults aren’t eating enough.
