Eat Less of These Fish

As we get older, making smart food choices becomes even more important. Seafood can be a great source of protein and heart-friendly omega-3 fats, but not every fish dish offers the same benefits.

The secret? Choose the right seafood, watch the added salt and sauces, and pay attention to how your food is cooked.

1. Salmon: A smart choice for your heart

Salmon is rich in omega-3 fatty acids, which support heart health. Enjoy it baked, grilled, or roasted with lemon and herbs. Canned salmon is also a convenient option.

2. Fish and chips: Enjoy occasionally

Crispy fried fish and fries may taste delicious, but deep-frying adds extra fat and calories. Try baked fish and oven-roasted potatoes instead. You can still enjoy a satisfying meal without all the extra oil.

3. Swordfish: Don't eat it too often

Swordfish can contain high levels of mercury, which can harm the nervous system when too much builds up in the body. Consider lower-mercury choices such as salmon, sardines, or trout more often.

4. Shrimp cocktail: Watch the sauce

Shrimp provide protein and are naturally low in saturated fat. The catch? Cocktail sauce can contain added sugar and plenty of sodium. Try a smaller portion of sauce or make your own with lower-sodium ingredients.

5. Creamy clam chowder: Check the ingredients

Traditional New England clam chowder often contains cream, butter, and salty pork. These ingredients can add significant saturated fat, calories, and sodium. Enjoy it occasionally, or choose a tomato-based Manhattan clam chowder. Check the label on canned soups, too, because sodium levels can be high.

6. Anchovies: Small fish, big benefits

Anchovies contain omega-3 fats and are generally low in mercury. Add a few to a salad for extra flavor. Just check the label: some packaged anchovies contain a lot of salt.

7. Canned tuna: Choose wisely

Canned tuna is convenient, affordable, and rich in protein. Canned light tuna is generally lower in mercury than albacore tuna. If you're watching calories, tuna packed in water is another good option.

8. Oysters: Cook them thoroughly

Oysters provide protein and zinc, but raw oysters can carry dangerous bacteria even when they look and smell perfectly normal. Thorough cooking is especially important for older adults and anyone with a weakened immune system.

9. Baked catfish: A simple everyday option

Catfish can be an affordable source of protein and is generally low in mercury. Baking it with herbs, garlic, and lemon is a lighter alternative to deep-frying.

10. Sardines: An affordable nutritional choice

Sardines provide omega-3 fats and are typically low in mercury. They're often less expensive than other seafood and easy to keep in the pantry. Choose lower-sodium varieties when possible.

11. Ceviche: Fresh doesn't always mean safe

Ceviche is made with fish marinated in citrus juice. Although the fish changes color and texture, lime juice doesn't reliably kill harmful bacteria or parasites. Choose seafood prepared safely by a reputable establishment.

12. Sushi: Enjoy with a little care

Sushi can provide protein and healthy fats, but raw seafood carries food-safety risks. Some varieties, particularly those containing large tuna species, can also contribute more mercury.

Cooked seafood options may be a better fit for people at higher risk of foodborne illness.

The bottom line

After 50, you don't have to give up your favorite seafood dishes. Small changes can make a difference.

• Choose baked, grilled, or steamed seafood more often than fried.

• Eat fish rich in omega-3 fats, such as salmon and sardines.

• Compare labels for sodium, especially on canned fish and soups.

• Choose lower-mercury seafood more often.

• Cook shellfish thoroughly and handle raw seafood safely.

Remember: Healthy eating isn't about giving up everything you love. It's about making choices that help you feel your best for years to come.