From seed oils to beef tallow: Which fats are healthiest? - UCLA Health

Fish has earned its reputation as one of the healthiest proteins you can put on your plate. But with so many options in the seafood case, it can be hard to know which ones deserve a spot in your shopping cart. “It can get overwhelming sometimes with so many choices,” says registered dietitian Julia Zumpano, RD, LD. “The key is choosing fish that give you the most nutritional benefit while limiting your mercury exposure.”The 5 best fish to eatImage content: This image is available to view online. View image online (https://assets.clevelandclinic.org/transform/912052e0-27c7-4302-b449-ab0cf565ba53/healthiest-fish-to-eat-infographic)Fish is packed with lean protein, but its biggest nutritional advantage is omega-3 fatty acids. These healthy fats can help support heart and brain health and lower inflammation, among other benefits. Zumpano’s top choices for fish are all high in omega-3s and protein, as well as other vitamins and nutrients. They’re also low in mercury, a toxic metal that brings health concerns in high amounts. Here are five fish choices to search out at the market.1. SardinesDon’t let their tiny size fool you: “Sardines offer big health benefits,” says Zumpano.