Fish and Your Health in Grand Rapids, Michigan

Fish is one of the most nutritious foods you can add to your diet. For residents of Grand Rapids, MI, regularly eating fish can support heart health, brain function, and overall wellness—especially important during our long West Michigan winters, when activity levels and vitamin D exposure may be lower.

Local healthcare providers in Grand Rapids, including Spectrum Health, Trinity Health Grand Rapids, Metro Health, and Mercy Health, often recommend including fish as part of a heart-healthy, balanced diet.

Why Eating Fish Is Good for You

Fish is rich in:

• High-quality protein
• Healthy fats (especially omega-3 fatty acids)
• Vitamins A and D
• Minerals such as selenium, zinc, and iodine

In Michigan, where cardiovascular disease, diabetes, and autoimmune conditions are common concerns, adding fish to your weekly meal plan can be a simple step toward better health.

Health Benefits of Regular Fish Consumption

Eating fish at least 2 times per week (about 2–3 servings) has been linked to:

• Heart health

  • Lower risk of heart disease and stroke
  • Reduced blood triglycerides
  • Increased “good” HDL cholesterol
  • Improved blood pressure control

• Brain and nervous system

  • Support for brain development in babies and children
  • Possible reduced risk of dementia and Alzheimer’s disease
  • Better cognitive function and mood support in adults

• Inflammatory and autoimmune conditions

  • May help reduce symptoms of rheumatoid arthritis
  • May benefit psoriasis and some autoimmune diseases

• Pregnancy and early life

  • May help reduce the risk of premature birth
  • Supports healthy brain and eye development in the fetus and young children

• Other potential benefits

  • Lower risk of age-related macular degeneration (eye disease)
  • Possible reduced risk of type 2 diabetes

These benefits are especially important in West Michigan, where cold weather, less sun exposure, and seasonal lifestyle changes can affect heart health, mood, and physical activity.

Omega-3 and Omega-6: Essential Fatty Acids

What Are Essential Fatty Acids?

Essential fatty acids are types of polyunsaturated fats that your body cannot make on its own. You must get them from food. The two main types are:

• Omega-3 fatty acids
• Omega-6 fatty acids

Both are important, but most Americans—including people in Grand Rapids—tend to get plenty of omega-6 and not enough omega-3.

Omega-3 Fatty Acids in Fish

Omega-3 fatty acids found in fish (EPA and DHA) are especially beneficial. They:

• Support heart and blood vessel health
• Help maintain healthy brain and nerve tissue
• May reduce inflammation throughout the body

While plant foods like flaxseeds, chia seeds, walnuts, and canola oil contain a different omega-3 (ALA), fish-based omega-3s (EPA and DHA) are more directly used by the body.

How Much Fish and Omega-3 Do You Need?

For heart health, many expert bodies recommend 250–500 mg per day of long-chain omega-3 fatty acids (EPA + DHA). You can reach this by:

• Eating 2–3 servings of fish per week (about 150 g or 5 oz per serving)
• Including other omega-3–enriched foods such as:
  • Omega-3–enriched eggs
  • Omega-3–fortified bread or milk
  • Some margarines or spreads enriched with fish oil

Approximate Omega-3 Content in Fish (per 150 g serve)

• Canned sardines: ~1,500 mg
• Canned salmon: 500–1,000 mg
• Fresh salmon (Atlantic or American): >500 mg
• Gemfish (fresh): >500 mg
• Canned tuna: 300–500 mg
• Rainbow trout, flathead (fresh): 300–400 mg
• Smoked cod: 300–400 mg

Omega-3 in Other Foods

• One regular egg: ~70–80 mg
• One omega-3–enriched egg: ~125 mg
• 2 slices omega-3–enriched bread: 50–120 mg
• 65 g lean beef or lamb: 20–90 mg
• 10 g omega-3–enriched margarine: ~60 mg

In Grand Rapids, you can find many of these options at local grocery stores like Meijer, Family Fare, and specialty markets, as well as at farmers markets that sometimes carry local or Great Lakes fish.

Affordable Ways to Add Fish to Your Diet

Eating more fish in Grand Rapids doesn’t have to be expensive. Many healthy options are available on supermarket shelves and at local markets.

Budget-Friendly, Healthy Fish Choices

• Canned tuna (in spring water or olive oil)
• Canned salmon
• Canned sardines
• Frozen fish fillets (choose plain, not breaded or heavily battered)

Oily fish (those with at least 10% fat) tend to be highest in omega-3s. These include:

• Salmon
• Sardines
• Mackerel
• Some varieties of canned tuna

Fish Oil Supplements: Use With Caution

Fish oil supplements can be helpful in specific situations, such as treating very high triglyceride levels, but:

• There is no consistent evidence that everyone in the general population needs fish oil capsules if they are eating fish regularly.
• Some supplements can interact with prescription medications (for example, blood thinners).

Safe Upper Limit

• The upper safe level for omega-3 intake from supplements is about 3,000 mg per day.
• Do not exceed this amount from capsules without guidance from your doctor or a registered dietitian.

If you receive care from Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health, discuss fish oil supplements with your primary care provider before starting them.

Mercury in Fish: What Grand Rapids Families Should Know

While fish is healthy, some species contain higher levels of mercury, which can affect the nervous system. This is especially important for:

• Pregnant women
• Women planning a pregnancy
• Breastfeeding mothers
• Young children (up to 6 years old)

Symptoms of Excess Mercury Exposure May Include

• Numbness or tingling in fingers, lips, and toes
• Developmental delays in children (walking and talking)
• Muscle and joint pain
• Possible increased risk of heart attack

Fish High in Mercury to Limit or Avoid

• Shark (flake)
• Swordfish (broadbill)
• Marlin
• Ray
• Gemfish
• Ling
• Orange roughy (deep sea perch, sea perch)
• Southern bluefin tuna

Advice for Pregnant Women and Young Children

• No more than one 150 g serve per fortnight of:

  • Marlin
  • Shark (flake)
  • Swordfish
  • With no other fish eaten in that fortnight

• One 150 g serve per week of:

  • Orange roughy (deep sea perch)
  • Catfish
  • With no other fish eaten that week

For other commonly eaten fish (like salmon, canned tuna, and white fish), 2–3 servings per week is usually safe for most people, but check with your healthcare provider if you are pregnant or have health concerns.

Catching Your Own Fish in Michigan

Many West Michigan residents enjoy fishing in local rivers, inland lakes, and the Great Lakes. If you catch your own fish:

• Avoid fishing in polluted or questionable areas, such as:
  • Some urban waterways
  • Areas near industrial discharge
  • Waters with posted advisories

Bottom-feeding fish (like some catfish species) may ingest more pollutants.

For up-to-date information on fish consumption advisories in Michigan:

• Check resources from the Michigan Department of Health and Human Services (MDHHS)
• Contact the Kent County Health Department or Grand Rapids Public Health for local guidance

Types of Fish Cuts

When shopping in Grand Rapids grocery stores or fish markets, you may see different types of fish cuts:

• Whole fish (gutted) – Entire fish with entrails removed
• Dressed fish – Head and fins included, but entrails, scales, and gills removed
• Fillet – Boneless flank of the fish, usually skin on or off
• Steak – Cross-section slices from a larger, dressed fish

Healthy Ways to Cook Fish

Healthier cooking methods help you get the benefits of fish without too much added fat or calories—especially useful in colder months when heavier comfort foods are common in Michigan.

Baking

1. Make shallow cuts along the top of the fish.
2. Place in a lightly greased baking dish.
3. Season with:
   • Herbs (dill, parsley, thyme)
   • Lemon juice
   • A small amount of olive oil
4. Cover with foil.
5. Bake at around 180°C (350°F), basting occasionally.

Shallow Frying

1. Pat fish dry and lightly flour it.
2. Add a small amount of oil or butter to a pan.
3. Fry the fish over medium heat until cooked through and golden.

Choose heart-healthy oils like canola or olive oil.

Grilling

1. Preheat the grill.
2. Place fish on a lightly oiled grill or grill pan.
3. Baste frequently with:
   • Lemon juice
   • A little olive oil
   • Herbs and spices

Poaching

1. Place fish in gently simmering stock, water, or a mixture of water and white wine.
2. For whole fish, start in cold stock and slowly bring to a gentle simmer.
3. Cook until the fish flakes easily with a fork.

Steaming

1. Place fish in a steamer basket or on a heatproof plate over a saucepan of gently boiling water.
2. Cover and steam until cooked through.

These methods work well for quick, healthy weeknight meals for Grand Rapids families.

Cooking Times for Fish

To estimate cooking time, measure the fish at its thickest part. Times below are approximate and may vary by oven or stove.

Fresh Fish – Approximate Cooking Times

1 cm thick:

• Bake: 3 minutes
• Shallow fry: 4 minutes
• Grill: 5 minutes
• Poach: 8 minutes
• Steam: 3 minutes

2 cm thick:

• Bake: 11 minutes
• Shallow fry: 7 minutes
• Grill: 6 minutes
• Poach: 10 minutes
• Steam: 7 minutes

3 cm thick:

• Bake: 15 minutes
• Shallow fry: 10 minutes
• Grill: 9 minutes
• Poach: 12 minutes
• Steam: 11 minutes

Frozen Fish – Approximate Cooking Times

2 cm thick (typical frozen fillet):

• Bake: 17 minutes
• Shallow fry: 7 minutes
• Grill: 12 minutes
• Poach: 10 minutes
• Steam: 5 minutes

Always check that fish is opaque and flakes easily with a fork.

Sustainable Seafood Choices in West Michigan

All fishing has some environmental impact, but some choices are more sustainable than others. Concerns include:

• Overfishing of certain species
• By-catch of birds, turtles, dolphins, and sharks (for example, from long-line fishing)
• Habitat damage from certain fishing methods

Tips for Choosing Sustainable Fish

• Look for eco-labels or certifications on packaging.
• Choose a variety of species rather than relying on just one type.
• Ask your fishmonger or grocery store about the source of the fish.
• Use guides from national marine conservation organizations to identify better choices.

In the Great Lakes region, pay attention to local advisories and sustainability information from:

• Michigan Department of Natural Resources (DNR)
• Michigan Sea Grant
• National marine and freshwater conservation groups

Local Resources in Grand Rapids, Michigan

If you have questions about fish, nutrition, or heart health, you can get help from:

• Your primary care doctor or cardiologist

  • Spectrum Health
  • Trinity Health Grand Rapids
  • Metro Health
  • Mercy Health

• Registered Dietitians in Grand Rapids

  • Ask your clinic for a referral
  • Search professional directories for dietitians specializing in heart health, diabetes, or pregnancy nutrition

• Kent County Health Department & Grand Rapids Public Health

  • Information on local nutrition programs
  • Guidance on fish consumption and environmental health

Key Takeaways for Grand Rapids Residents

• Fish is a nutritious, protein-rich food that provides essential omega-3 fatty acids, vitamins, and minerals.
• Omega-3 fatty acids (EPA and DHA) from fish support heart, brain, eye, and joint health.
• Eating fish 2 or more times per week can help reduce the risk of several chronic diseases common in Michigan, including heart disease and some inflammatory conditions.
• Fish oil supplements can interact with prescription medicines and should not exceed 3,000 mg per day without medical supervision.
• Avoid or limit high-mercury fish, especially if you are pregnant, breastfeeding, planning pregnancy, or feeding young children.
• Use healthy cooking methods such as baking, grilling, poaching, and steaming.
• Choose sustainable seafood options and follow Michigan fish advisories, especially when fishing local waters.

For personalized advice, talk with a Grand Rapids healthcare provider or registered dietitian who can tailor recommendations to your health needs and lifestyle.