Fish are one of the healthiest foods around. Fish provide low-fat high-quality protein according to DOH, Washington. Even the oily fish such as salmon, tuna and sardines are good as they are rich in omega-3 fatty acids. They are also nutrient-rich with calcium, phosphorous, iron, zinc, iodine magnesium and potassium.

The American Health Association recommends, at least, two fish servings per week as part of a healthy diet, particularly cardiovascular health. Regular fish consumption may help lower blood pressure and reduce the risk of stroke or heart attack.

However, some fish are better than others, especially when taking into consideration the effects of the environment some types of fish production could have. To assist common folks to make better decisions when it comes to choosing the best fish in the ocean, Seafood Watch, a program run by Monterey Bay Aquarium came up with a list of seafood items that are good for both consumers and the environment.

1.Atlantic Mackerel (purse seine, from Canada and the U.S.)

This is one fish species that is fast-growing which means it can repopulation faster than the others. In addition, fishing methods used for this fish is not likely to damage its habitat according to Eating Well. And the fish is heart-friendly being packed with omega-3.

2.Freshwater Coho Salmon (farmed in tank systems, U.S.)

It is the only farmed salmon to get a Super Green rating because it uses a close freshwater pen thereby reducing environmental impact. Other fish growing methods involved fish pens in the open ocean, which could spread the disease to the wild population and is potentially more harmful to the environment. By the way, a 3 ounce serving contains 700 to 1,800 milligrams of omega 3.

3.Pacific Sardines (wild-caught)

Considered a superfood, these tiny and inexpensive sardines pack a concentrated dose of omega 3 at 1,950 mg per 3 ounces. In addition, sardines are one of those few foods that contain substantial amounts of vitamin D according to Eating Well. They are also resilient because they can repopulate quickly.

4.Wild-Caught Salmon from Alaska

Alaska has a well-managed salmon fishery with biologists posted at river mouths to observe and assess the spawning of wild fish. This means that Alaskan salmon are both healthier and more sustainable.

5. Canned Salmon (wild-caught from Alaska)

For the same reasons as number 4, canned salmon makes it to the green list as well. Low in contaminants such as lead and mercury, it is a healthier for the consumer as well as the planet.

The list completes the top 5 fish most desirable due to their nutrients, low contamination and limited negative impact on the environment. Watch out for the top5 seafood items that shouldn't be included in one's grocery list.