For a healthier diet, we’ve all been advised to eat more fish—at least twice a week. But certain fish and shellfish might do you more harm than good. Many fish come with a noxious serving of mercury, PCBs, or antibiotics. You probably are aware of the mercury problem in tuna, but are you also aware that pole- or troll-caught albacore from the waters of northern U.S. or British Columbia is much safer? Troll-caught albacore tuna is usually 20 pounds or under, resulting in greatly reduced mercury and contaminants. And happily, it’s this white albacore that is most often canned. So after verifying that your canned tuna was caught in cold northern waters, which also boosts the level of Omega 3, enjoy your tuna sandwich while you read about the healthiest six fish to consume and the six you really want to nix.

Fish and Shellfish: 6 to Eat, 6 to Avoid

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See U.S. Wellness Meats to find wildcaught fresh fish fit for your table.