1. Tilapia. Marketed as healthy, tilapia actually has more omega-6 than omega-3 fats, which can promote inflammation. Most are farmed in poor conditions and fed unnatural diets, leading to low nutrition and potential contaminants.

2. King Mackerel, Swordfish, and Shark. These long-living predators accumulate mercury and other heavy metals through bioaccumulation. Regular consumption can damage your nervous system and is especially risky for pregnant women.

3. Orange Roughy. This deep-sea fish can live over 100 years, absorbing decades’ worth of toxins like mercury, cadmium, and arsenic. 4. Eel. Popular in sushi, eel absorbs a wide range of pollutants, including industrial chemicals. Many are caught in polluted waters, making them a high-risk choice.

5. Tilefish. Often mislabeled as snapper, tilefish is high in mercury and best avoided—especially by vulnerable groups. Safer, Healthier Choices Wild-caught salmon – High in omega-3s and low in toxins.

Sardines & anchovies – Small, short-lived fish with minimal contamination. Skipjack tuna – A safer tuna option with lower mercury levels. Cod & trout – Nutritious and clean when sourced from cold waters

Smart Seafood Habits. Smaller, wild-caught fish from clean waters are generally safer than large, long-lived species or farm-raised fish from questionable sources. Ask where your fish comes from, and choose varieties known for lower toxin levels.. Eat fish for health—but make informed choices.