Fish for the Right Fish

Fish is one of those foods that most people know is good for them.

It’s linked to heart health, brain function, reduced inflammation, and healthy aging. Many of the longest-lived populations in the world eat fish regularly.

And yet … every time I bring up seafood in a class or conversation, the same question comes up:

But what about mercury? 

What about farmed fish? 

What should I actually buy?

What's the difference between wild salmon and farmed salmon?

Fish shouldn’t feel confusing. So let’s simplify this — because omega-3 fats are too important to ignore.

Why Omega-3s Matter

Omega-3 fats — specifically EPA and DHA — are structural building blocks in the body.

They support:

• Brain structure and communication

• Mood regulation

• Cardiovascular health

• Healthy inflammatory balance

• Cell membrane flexibility

Your brain is nearly 60% fat. DHA is one of its primary structural components.

In midlife — when hormonal shifts influence inflammation, cardiovascular risk, and cognitive clarity — omega-3 status becomes even more important.

But here’s the part most people don’t realize:

Most Americans aren’t deficient in fat.

They’re imbalanced in fat.

Omega-3 vs. Omega-6: Why Balance Matters

Both omega-3 and omega-6 fats are essential. We need both.

But they influence inflammatory signaling differently.

Omega-6 fats (common in seed oils and many processed foods) tend to promote inflammatory pathways.

Omega-3 fats help regulate and resolve inflammation.

Historically, humans consumed these fats in roughly a 1:1 to 4:1 ratio.

Today, many Americans consume 10–20 times more omega-6 than omega-3.

That imbalance doesn’t mean omega-6 is “bad.” It means omega-3 intake is often too low to create balance.

And fish is the most efficient way to correct that.

If you’d like a printable reference guide — including salmon comparisons, restaurant ordering tips, and a comparison of the fish that have the highest levels of Omega-3s — I’ve put everything into one simple resource here.

👉 Download the Omega-3 & Seafood Guide below: 

So if you like to eat fish, consider primarily focusing on the SMASH Fish:

Sardines
Mackerel
Anchovies
Salmon
Herring

These fish:

• Are rich in EPA and DHA

• Sit lower on the food chain

• Tend to have lower mercury levels

A simple goal:

👉 3–4 ounces, 2–3 times per week.

That alone can significantly improve omega-3 status over time.

So let’s talk salmon - there are so many different sources … it can get quite confusing. 

If you want the simplest rule:

Choose wild Alaskan salmon when possible.

Wild salmon — especially sockeye, coho, or king — offers:

• A fish that consumes a natural diet

• Strong sustainability standards

• A robust omega-3 profile

If wild isn’t available? Responsibly farmed salmon can still be a good option.  It still has a decent Omega-3 profile; however, it is also higher in the more inflammatory Omega-6 fats. 

And as an aside, I know, wild Alaskan salmon can be an “acquired” taste.  Atlantic salmon tastes buttery - and initially more pleasing to the palate - because it has higher fat content.  Atlantic salmon is typically what we get when we're dining out.  And it can be delicious - it's just not as nutritious as their wild counterpart. 

Bottomline, better to eat farmed, than to completely avoid. But in general, I tend to prioritize:

• Wild Alaskan first

• Farmed salmon from Norway next (consistent standards and transparency)

• Other farmed sources when sourcing is clear

Salmon is not a high-mercury fish. Large predatory fish like swordfish and king mackerel are the bigger concern.

What If You Don’t Eat Fish?

This is where nuance matters.

Yes, there are plant sources of omega-3s:

• Flaxseeds

• Chia seeds

• Walnuts

But these provide ALA, which must be converted into EPA and DHA — the forms most directly involved in brain and cardiovascular health.

And that conversion is limited.

On average:

5–10% converts to EPA

0.5–5% converts to DHA

So while plant omega-3s are supportive, they’re not equivalent to marine EPA and DHA.

If you don’t eat fish at all, it’s reasonable to at least have a conversation with your healthcare provider about whether your omega-3 intake is sufficient.

You might:

• Evaluate diet first

• Consider testing

• Or discuss whether a purified marine omega-3 supplement makes sense for you

This just helps you proceed with informed decision-making.

How Do You Know If You’re Getting Enough?

If you’d like to move from guessing to knowing, you can measure your Omega-3 Index — a blood test reflecting EPA and DHA levels in red blood cells.

The optimal range is considered 8–12%.

The at-home test many practitioners use is from OmegaQuant. It is a simple blood prick test you can do at home if you're interested. 

Their base-level option is called the Omega-3 Index Basic test. I recently ran mine and it came back at 6% — below the optimal range.

I actually like having that data. It gives me something concrete to work with and reminds me to tighten up my consistency — either by eating more high–omega-3 fish or being more consistent with supplementation.

Testing moves this from opinion to data.

When Supplements Make Sense

If you don’t eat fatty fish regularly, or if testing shows lower levels, a high-quality omega-3 supplement may be helpful.

When choosing one, look for When choosing a supplement, look for brands that clearly state third-party testing for heavy metals and contaminants. If it’s hard to find that information on the label or website, that’s a red flag. 

Because omega-3 fats are delicate, freshness also matters. A high-quality product should not have a strong fishy smell or aftertaste and should be stored properly. Many reputable brands include antioxidants to help protect against oxidation.

If supplementation becomes part of your plan, I personally use an omega-3 from Adapt Naturals and have been happy with its quality.

I’ve included a link below for convenience (it provides a small discount). As always, I only recommend products I use and trust.

There are other reputable brands as well — Nordic Naturals, Carlson, and Thorne — and your practitioner may have a preferred option for you.

A helpful sequence to think about when it comes to Omega-3s: 

Food first → Testing when helpful →Supplements when appropriate.

The Big Picture

So assuming you are a fish eater … that wants to better navigate and seek out the best Omega-3 sources of fish as possible: 

• Eat fatty fish regularly

• Choose smaller fish often

• Limit large predatory fish

• Consider testing if you’re curious

We all want … brain clarity … emotional steadiness … resilience.

Omega-3s quietly support all of it.