Self-Love From Salmon

Plucking petals from a daisy, I can count many ways that omega-3 fatty acids “loves me” vs. saturated fat, which “loves me not.” Omega-3s are believed to help lower rates of heart disease, reduce hypertension, steady irregular heart rhythms, prevent cancer, relieve arthritis symptoms, and even fend off depression.

Fatty fishes are good sources of fatty acids, so anchovies, herring, mackerel, rainbow trout, and sardines join salmon in being rich in omega-3s. The American Heart Association generally recommends eating two servings of fish per week to prevent coronary heart disease.

Eating salmon is a great way to get lots of heart-loving omega-3s without the saturated fat found in many meat products. But are all types of salmon equal? And are they safe?

The main consideration for choosing salmon is whether it comes from the ocean or a fish farm. “Interestingly, anything termed ‘Atlantic salmon’ is farmed, and, of course, most people wouldn’t assume that is what the term ‘Atlantic’ or ‘ocean-raised’ fish means,” says Sue Moores, RD, a spokesperson for the American Dietetic Association. The six types of wild salmon (chum, coho, king or chinook, pink, sockeye, and steelhead) are a different species of fish than Atlantic salmon that are raised in aquatic pens. According to a report from the Washington State Department of Health, farmed salmon are often lower in omega-3 fatty acids because of their diet.

Farm-raised fish are fed pellets. This fish food may contain artificial coloring to give the fish that vibrant pink flesh, the color that wild salmon get from feeding on sea creatures such as krill, which contain a carotenoid similar to the substance that makes carrots orange. Fish feed may also contain growth hormones, antibiotics, and other substances that help the fish thrive in their overcrowded nets that float close to the shore.

That may not describe every farm, though; some are set up to be more free range. “There are farm operations that are doing a good job,” says Moores. “If it’s a well-run operation, then there aren’t concerns about what’s in the feed or contamination issues.” Recently, farmed salmon from Chile has tested as being safer than salmon from Europe and Canada.

“Most discussion about salmon is centered around contamination,” says Moores. Right now, Alaskan and Canadian fish have less of a risk of containing contaminants than fish harvested from further down the coast. Moores says that it’s a good practice to “pull off the skin [of the fish], and don’t eat that brownish layer. Most of the fat is laid down next to the skin, and that is where most of the contaminants are stored.”

Salmon have low levels of mercury, and, according to the Center for Environmental Health, wild-caught salmon has lower levels of PCB (an industrial chemical) contamination. However, the FDA advises pregnant women, nursing mothers, and young children to limit fish to two meals per week because of contaminant risk.

Your local fishmongers can answer most questions about where their salmon comes from, helping you determine what is safest for you and your family. And remember that when it comes to salmon, frozen is good. About 80% of seafood has to travel to consumers, and frozen fish coming by carrier ships leaves a smaller impact on the environment than fresh fish, which must be transported by airplane.

If you’re looking for a quick way to add salmon to your diet, open a can. Most canned salmon is wild caught and can be used in salads and sandwiches just like tuna. When you prepare salmon, try grilling or broiling it without butter or oil, letting those omega-3s love you without the added fat that loves you not.