Tilapia may be a cheaper option at the grocery store, but if it comes from a farmed source, you’re better off leaving it on the shelf. Researchers from Wake Forest University School of Medicine found that farm-raised tilapia has low levels of heart-healthy omega-3 fatty acids compared to other fish, such as wild salmon, and high levels of inflammatory omega-6 fatty acids — more omega-6s than 80-percent lean hamburger, doughnuts, and pork bacon. The researchers say that ratio could be dangerous for patients with heart disease, arthritis, asthma, and other autoimmune diseases.
Choose wild fish instead, like wild Alaskan salmon. Not only does wild salmon have more omega-3s, it can also help you lose weight: A study published in the journal International Journal of Obesity found that eating three 5-ounce servings of salmon per week for four weeks as part of a low-calorie diet resulted in approximately 2.2 more pounds lost than following a similar diet that didn’t include fish.