A Hard Truth Wrapped in “Healthy” Hype
If you’ve ever been told to “eat more fish” for your heart, you’re not alone. Fish has been praised for decades as a “clean protein” and a “healthy fat,” especially for those of us managing diabetes, high blood pressure, or stress-induced fatigue. But as more science emerges—especially from trusted leaders like Dr. Kim Williams—it’s time to revisit that advice.
For women in helping professions who are often caretakers for everyone but themselves, the last thing we need is to unknowingly invite more health risks onto our plates. So let’s break it down: Is fish really healthy? Or is it doing more harm than good, especially when it comes to our hearts, our brains, our hormones, and our healing?
1. Fish Has Zero Fiber—And That’s a Big Deal
Let’s start with the basics. Your gut microbiome, the trillions of bacteria that live in your digestive tract, plays a huge role in your mood, metabolism, immunity, and overall energy. To thrive, your gut bacteria need fiber. But guess what? Fish contains zero dietary fiber.
Why It Matters:
Lack of fiber leads to constipation, blood sugar spikes, inflammation, and even depression. Your gut is literally connected to your brain through the gut-brain axis. So when you’re not feeding your gut the fiber it needs, you’re also messing with your mood and mental clarity.
️ “Fiber is the number one nutrient deficiency in the U.S.” ~ Jacinda Shapiro, RN
Plant-based sources of fiber:
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Lentils
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Chia seeds
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Berries
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Collard greens
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Sweet potatoes
- All whole plant foods have fiber!!!
2. TMAO: The Hidden Heart Risk in Fish
Fish may look light and clean on the outside, but inside your body, it triggers a dangerous compound: TMAO (Trimethylamine N-oxide). Your gut bacteria create TMAO when they break down animal proteins, especially from fish. But fish also contains pre-formed TMAO, meaning you’re getting a double dose every time you eat it.
What’s the big deal about TMAO?
Studies have linked high TMAO levels to:
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Heart attacks
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Stroke
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Kidney dysfunction
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Insulin resistance
And the most shocking part? Even small amounts of fish can fuel the gut bacteria that produce more TMAO.
3. Fat, Cholesterol, and Type 2 Diabetes
Fish is not a fat-free food. Many fish varieties are high in saturated fat and cholesterol, both of which can worsen insulin resistance, something many of us are already battling.
Did you know?
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The average American gets 12% of their calories from saturated fat.
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The AHA (American Heart Association) recommends no more than 5–6%.
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Fish contributes directly to that excess.
And no, dietary cholesterol is not “fine in moderation.” It builds up in your arteries, contributes to plaque formation, and sets the stage for metabolic disease.
4. Toxic Contaminants: What’s Really Lurking in That Filet
With rising ocean pollution, fish now act like sponges for toxins. That “clean” piece of salmon or tilapia could actually be storing:
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Mercury – damages the brain and nervous system
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PCBs (polychlorinated biphenyls) – linked to cancer
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Microplastics – now proven to cause cardiovascular events
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Pharmaceutical residues – from human waste and runoff
And if you’re wondering: Yes, those contaminants are still present even if you “cook it well” or “buy wild-caught.” Toxins are stored in the fat, and fish is inherently high in fat.
5. Microplastics and Heart Disease: New Evidence You Need to Know
Let’s talk about the 2024 game-changing study published in the New England Journal of Medicine. Researchers discovered that individuals with more microplastics in their arteries, largely acquired through fish, were at significantly higher risk of heart attack, stroke, or death from any cause.
This is not theoretical. This is patient-outcome data.
️ “There are two kinds of cardiologists—those who are vegan, and those who haven’t read the data yet.” – Dr. Kim Williams
The truth is, we are ingesting plastic with every bite of seafood. And it’s not just passing through. It’s embedding in our tissues, clogging our arteries, and affecting our lifespan.
6. The Myth of “Healthy Fats” in Fish
Let’s clear up a common myth: omega-3s don’t have to come from fish. In fact, fish get their omega-3s by eating algae. So why not go straight to the source?
Plant-Based Omega-3 Sources:
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Ground flaxseed
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Hemp seeds
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Walnuts
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Algal oil supplements
You can get all the benefits without the mercury, cholesterol, or microplastics.
7. Fish Don’t Make Nutrients—Plants Do
It’s worth repeating: Fish do not make amino acids or fatty acids. Only plants do.
Animals (including fish) simply accumulate nutrients from what they eat. That means:
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The protein in fish came from plants (algae, plankton, etc.)
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The omega-3s came from algae
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The minerals came from seawater and sediment
So instead of going through the middleman (the fish), go straight to the source—plants. They’re cleaner, more sustainable, and far more healing.
8. Fiber Up, Fat Down: A Better Path to Healing
So what’s the takeaway here for women prioritizing holistic health?
Instead of fish, build your meals around:
✅ Fiber-rich plants
✅ Legumes
✅ Dark leafy greens
✅ Omega-3-rich seeds
✅ Colorful fruits
Not only will this approach protect your heart, but it will also stabilize your blood sugar, improve your digestion, improve cognition, support your mood, and reduce your toxic burden.
Our bodies deserve more than marketing hype. Especially if you’re already navigating burnout, hormonal imbalances, or emotional eating, the last thing you need is a “health food” that adds to your stress, physically or mentally.
The evidence is clear: there is no safe amount of fish to consume. And in a country where chronic illness hits Black women hardest, we deserve clear, compassionate, and science-backed truth.
Let this be your invitation to eat in a way that truly supports your healing—starting with your plate.
Ready to start your plant-based healing journey?
Grab my free 7-Day Gut Health Meal Plan and say goodbye to “fake healthy” foods for good.
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